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CrossFit Workout 1-10-17

One of the changes with this program is a point of emphasis on single arm/single leg strength development. You’ll see these types of moves pop up more and more in our programming now.


  • Kettlebell (or dumbbell) Single Arm Press 4 x 8/side
    • Bring your hand back to the clean position between every rep.
  • Mixed Grip Pull Ups 4 x 4 – 8
    • Do half of your reps with one hand in a chin up grip, the other in a pull up grip. Switch half way through.
      • Scale to Ring Rows if needed, and do 8 per set at a challenging angle.
  • Bear Crawl 3 x 10 per side

MetCon: EMOM 15

  • 5 Handstand Push Ups
    • Scale with Abmats, then pike push ups
  • 20 Ring Rows
  • 10 Toes to Bar
    • Scale to Knees to Chest

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