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2/3/14

3
Feb

2/3/14

Main – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

*Floor exercises to be done down and back

Knee 2 chest pulls
Quad Strech and touch toes
High knees
Butt kicks
Frankenstiens/Punter Kicks
Forward Lunge
Reverse Lunge w/ twist to front leg
Groin stretch
Inch Worm (down only)
Broad Jump (back only)

Weightlifting

A: Front Squat (2×12 (60%), unhealthy 1×8 (70%), 1×4 (80%))

B1: Glute-Ham Raises (3×15)

B2: GHD Situps (3×15)

Metcon

C: EMOM 10 MIN 2/3/14 (AMRAP – Reps)

Odd Min: 20 wall balls (20/14)
Even Min: 50 Double Unders

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