Main – CrossFit

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Warm-up

Cloud 9 Crossfit Warmup (No Measure)

2 Rounds:

200m run or 250m row

10 OH Squats with PVC pipe

10 AB Mat Situps

10 Iron Crosses

10 Pushups

10 Scorpions

10 Pullups

25 Double Unders

Strength

Back Squat

WOD

Metcon (AMRAP – Reps)

3:30 of:

200M Run

6 Pistols

1:30 Rest

3:30 of:

25 Mountain Climbers

10 Ring Rows

1:30 Rest

3:30 of:

10 Pull Ups

15 Push Ups

Cool Down/Recovery

500M Row

Mobility / Static Stretches