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Blog Thursday, 12.21.2017

Blog

Thursday, 12.21.2017

  • by rbwrv
  • December 21, 2017

Thursday, 12.21.2107

CrossFit Class: 5:30am, 8:00am, 9:00am, 4:00pm, 5:30pm

Warm up:

3 Rounds

-5 Burpee Pull ups

-10 Air Squats

-:20 Second Plank Hold

Mobility:

Shoulders

Posterior Chain

Strength:

A) Bench

-5×5   Working to heavy 5

B) Bent over Row

-5×5 Moderate weight

WOD:

Row Intervals

10 X 100m Row (easy pace)

1 minute rest between 100m

Accessory: 

Foam Roll

Mobilize

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