THU APRIL 11, 2019 - CROSSFIT

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“Fail with honor rather than succeed with fraud.”

Warm-up

3 Rounds
200 Meter Run
10 Arch To Hollows
5 Inchworms with a Push-Up

Strength

Metcon (Weight)

Body Armor
12:00 to Complete
3 Giant Sets
16 KB or DB Front Rack Reverse Lunges
16 (8/8) Seated KB or DB Z-Press
32 AbMat Sit-UpsScore weight for lunges

Metcon

Metcon (Time)

"Baywatch"
3 Rounds
200m Run
15 Toes to Bar

Rest 2:00

2 Rounds
400m Run
15 Toes to Bar

Rest 2:00

1 Round
800m Run
20 Toes to BarScore is total time

Cool Down/Mobility

1:00 Cobra Pose
1:00 Shoulder to Floor (each)
1:00 IT Band Stretch (each)
1:00 Hip Flexor Stretch on Box

 

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