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8/8/19


Crossfit:

Warm up: Dead Bugs- 2x10, Good mornings- 3x6 (65/45#), Paused Glute Bridges- 3x3 (10 sec hold)

Deadlift (7 sec up, 7 sec down)- 2x2 @ 30-40%

Deadlift- 5 @ 75%, 3 @ 85%, 1+ @ 95%

Bent Over DB Rows - 3x15 each arm

Ab roll outs- 5x10

Crossfit Light:

7 RFT with a partner (7 each)

150m Run

10 Goblet Squats (35/25)

10 Sit ups

10 KB Swings (35/25)

One partner runs while the other completes 1 round of the exercises. Switch when both are done.


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