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Thanks Fred

October 25, 2013 | No Comments

Main – CrossFit

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The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
15 Reps Ring Rows instead of pull-ups and Tricep Push-ups for

Accessory

4 sets of 25 GHD Sit-ups

Metcon (Time)

30 Muscle-ups for time
Everytime you drop perform 25 Double-unders
RX+ DOuble-unders unbroken

Stretch





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