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CrossFit 1.17.17

16
Jan

CrossFit 1.17.17

CFPC – CrossFit

Warm-up

Down and Backs 3.0 (No Measure)

1a) Lunge stretch

1b) 5 inch-worms, 3 push-ups

2a) High knees

2b) Butt kicks

3a) High kick+toe touch

3b) High skips

4a) Pivot squats

4b) HS walk 25’+ or Bear crawl 50′

5) Lateral jumps, each side

6a) Spiderman lunge

6b) Burpee broad jumps

Front Squat Prep (No Measure)

With bar only:

3 rounds-

2 Decline Front Squat

2 Flat Front Squat

2 Incline Front Squat

*Front rack mobility between rounds

Weightlifting

Front Squat (10 sets of 2, AHAP w/ 52X1 Tempo, rest 2 min)