07122019

07122019

CrossFit286 – CF286 Group Fitness

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Warm-up

3:00 easy bike

3 RFQ

10m Duck Walk

10 Clap Push Ups

10 Air Squats

Thruster (3-3-3-3-3)

3 reps every 90 seconds on the 90 second.

Increase weight each round

Metcon (AMRAP – Rounds and Reps)

11min AMRAP

30 Cal Row

30 Wall Balls (20/14)

30 HSPU

Cooldown

2 RFQ

10 Alt. Squat and Reach

10ea. Quadraped Thoracic Rotations

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