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CrossFit 7.19.17

18
Jul

CrossFit 7.19.17

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
10 Leg swings each direction

1 min Couch stretch/leg

1 min Pigeon/side

1 min Spiderman lunge hold

Weightlifting

Back Squat (8 sets of 3, @80%+ 1RM- 1 every 3 min)

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