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122613 CrossFit

26
Dec

122613 CrossFit

Cleveland, Fairview – CLV – CrossFit

General Warm-up (No Measure)

Neck Back & Forth
Ear-to-Shoulder
Wrist Circles
Arm Circles, small & big
Arm Across Chest
PVC Pass-throughs
10 x Push-ups
Torso Bow & Bend
Torso Rotations
Leg Swings
Lateral Leg Swings
10 x Squats
Elbow-to-knee Push-outs
Ankle Circles
In-step Stretch
Single Leg Flexion
10x PVC OHS

Warm-up (No Measure)

Skill: Med Ball Clean

Practice: Rowing

Warm-up:
3x AFAP of:
1 round of Cindy
200-meter Row

Metcon (Time)

3 rounds for time.
3 Strict Pull-ups
7 KTE
13 Med Ball Cleans 20/14
17 Wall Balls 20/14
600-meter Row