WED APRIL 3, 2019 - CROSSFIT

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“Empathy fuels connection. Sympathy drives disconnection.” - Brene Brown

Warm-up

3 Rounds
200 Meter Run
10 Cossack Squats
10 Russian KB Swings
10 (5/5) Single Leg KB Straight Leg Deadlifts

Metcon

Metcon (Time)

"Dead Broke"
In a 5:00 Window...
Buy-In: 50/35 Calorie Row
Time Remaining, AMRAP:
12 Deadlifts (185/135)
8 Box Jump Overs (24"/20")

Rest 5:00

Metcon (Time)

In a 5:00 Window...
Buy-In: 35/25 Calorie Row
Time Remaining, AMRAP:
8 Deadlifts (225/155)
8 Box Jump Overs

Rest 5:00

Metcon (Time)

In a 5:00 Window...
Buy-In: 20/15 Calorie Row
Time Remaining, AMRAP:
4 Deadlifts (245/165)
8 Box Jump Overs

Cool Down/Mobility

1:00 Hip Flexor Stretch on Box (Think spiderman with lead foot on box)
1:00 Pigeon Stretch on Box (each)
1:00 Seated Pike Stretch
1:00 Alternating Calf/Achilles Stretch

 

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