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Thur 3/16/17

16
Mar

Thur 3/16/17

CrossFit BattleCry – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Flexor (AMRAP – Rounds)

5 Rounds Not For Time

6 Pushup Into Side Plank Into Side Plank K2E

30 Russian Twists 15/10

30 Wtd Hollow Rock 15/10

200 M Row
Use scoring to note your modifications and weight.

Cool Down 3 (No Measure)

5x Childs Pose into Cobra

45 Seconds each side – Prone Spinal Twist

Banded Shoulder stretches- 1 min each side

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