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Friday Night At The Gate – CHRISTMAS EDITION
December 14th – 12 Days of Christmas WOD

CrossFit Narrow Gate – CrossFit

General Warm Up (No Measure)

Take 10-15 minutes to practice handstand walks. Check out the following articles to select a drill(s) that works best for you:

Handstand Work from the Ground Up

Handstand Walk Progressions

https://youtu.be/lTdhdQu0Zq4

https://youtu.be/YEKUiiFugBc

General Warm Up (No Measure)

Take 10-15 minutes to practice handstand walks. Check out the following articles to select a drill(s) that works best for you:

Handstand Work from the Ground Up

Handstand Walk Progressions

https://youtu.be/lTdhdQu0Zq4

https://youtu.be/YEKUiiFugBc

Metcon (Time)

Every minute, on the minute, for 10 minutes:

6 x DB Front Squats

6 x Hand Release Push-Ups

RX 35/20

RX+ 50/35 , 4 x Hand Stand PU

At the 13:00 mark, complete:

Three sets of:

500M Row

6 x Burpee Pull Up

Rest 60 seconds

RX+ 4 x Burpee Bar MU
Your score will be the total amount of time it took you to compelte the entire workout.

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