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The gang from GSR Crossfit in Vestal, NY
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Flexibility
Hip Flexor Stretch
4×0:20
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Static Shaping
4×0:40 On/0:40 Off Arch Hold
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4×0:40 On/0:40 Off Hollow Hold on Back
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Active Shaping
3×8 Arch to Hollow Swing on Rings
Try to keep the rings as still as possible.