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Announcements

CF Adult Classes Zoom Access: https://zoom.us/j/143220613
CF Teens Classes Zoom Access: https://zoom.us/j/372494160

Carlisle CrossFit – CrossFit

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Gymnastics

A: Tempo Z Presses (10-10-10)

Single Arm z press (seated)

4114
15-20#

B: Supine Arch/Hollows (10-10-10)

“Flip” from arch to hollow position while lying on the floor

C: Chair Press Holds (Tabata)

Two chairs/boxes/benches side by side; athlete between them and pressing into full extension of the arms and holding

Plank Hold

Plank Tabata

Metcon

Metcon (Time)

3 RFT

8 Chair Dips

12 Bulgarian Split Squats

16 Side Planks (8 Ea side/2 sec hold at top)
Equipment Needed

For Chair Dips:

-Two Chairs, benches or stools or boxes

For Bulgarian Split Squats:

-Chair or bench

Zoom: https://zoom.us/j/143220613