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11/24/2020

11/24/2020

CrossFit Valitus – CrossFit

CO2 Tolerance Test (Time)

3 Full inhale/exhales, 4th Full breath in and time the slowest exhale (through the nose) that you can do. If you stop, get stressed out or pause/swallow the test is over.

Record time that you stopped exhale.

Gymnastics

8min EMOM:

Odd: Ring Dip Hold (at top) 20sec *maintain Hollow Hold position

Even: 5- Strict Toes-to-Bar or Knees-to-Chest

Gymnastics

12min For Quality of Movement:

4rnds: of

5-10: Handstand Push-ups *Strict*

5-10 Ring Dips *Strict*

20-40sec- L-Sit Hold

rest as needed b/w movement

Metcon (AMRAP – Rounds and Reps)

“Leviathan”

15min AMRAP:

75- Double Unders (75sec of attempts)

10- Handstand Push-ups (15-Hand Release Push-ups)

10- Box Jumps (30/24) (24/20)
Scale HSPU to either HRPU or use box for both inverted press ups and box jumps

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