Spark CrossFit – Competitor Track

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Advanced WOD

Metcon (No Measure)

Do this in place of the classes accessory T2B work:

1) Gymnastics Bar Complex

3 sets of:

4 Around the Worlds

6 Toes to Bar (kipping)

2 Bar Muscle Ups

2) Shoot Through Drills

2×5 Shoot Throughs with Push-ups

2×3 Shoot Throughs (feet elevated off the floor in front)

2×3 Shoot Throughs (feet elevated off the floor in back)
Around the world: https://youtu.be/TyvglJRm5_0

shoot through drill: https://youtu.be/oM8R8bQoE2I