ADAPT TO THE UNKNOWN

CROSSFIT TRENCHES – CrossFit

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Wide Grip Ring Rows (4×5)

-Keep hips flat and grip pronated

-Rings should be wider than shoulder width apart

-The more parallel to the ground athletes are, the more challenging it will be (feet on bench or box is most challenging, feet on floor and body close to upright is least challenging)

-Pull chest all the way up and touch rings keeping elbows flared out and return to locked out elbows (picture a bench press movement, but as a pull instead of a push)

Metcon (2 Rounds for reps)

2 Rounds for Reps of:

3min of Hollow rocks

2min of Wall-balls 20/14

3min of T2B

2min of Thrusters 75/45

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