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12/23/2020

12/23/2020

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.

“12 Days of CrossFit” (Time)

For Time:

1 Squat Snatch (135/95)

2 Hang Power Snatches (135/95)

3 Deadlifts (135/95)

4 Burpees

5 Toes to Bar

6 Box Jumps Overs (24/20)

7 Handstand Push-ups

8 Goblet Reverse Lunges (53/35)

9 Kettlebell Swings (53/35)

10 GHD Sit-ups

11 Wallballs (30/20)

12 Calorie Assault Bike/12 Cal Row
40min Time Cap

scale weights to (95/65)

Scaled T2B-Knees to Chest

Scaled HSPU- Hand Release Push-ups

Scaled GHD Sit-ups ABMAT Sit-ups

Wallballs (20/14) (no 30lb)

(Assault Bike/GHD is first come first serve)

Mobility

Upper Body Mobility:

90sec Thread the Needle Pose (per side)

2min- Twisted Cross (per side)

1min- Cobra Pose

20- Scap Push-ups

90sec- Prayer Stretch

20 rounds of Cat and Cow

90sec- Door Frame Pec Stretch (per side)

15- Lying Handcuff Stretches

Lower Body Mobility:

90sec- Downward Dog (pedal out feet aka bend knees)

1min- Childs Pose

90sec- Hip Flexor Stretch (per side)

1min- Downward Dog

45sec- Cobra Stretch

90sec- Half Front Split Stretch (per side)

10- Single Leg Glute Bridges (per side)

1min- Downward Dog

2min- Pigeon Pose (per side, keep shin parallel to wall in front of you)

1min- Cobra Stretch

2min- Seated Saddle Stretch

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