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26.2 CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

0:20 of. . .

Jumping Jacks

Arm Circles Forward

Arm Circles Backward

Horizontal Arm Swings (across the chest)

Alternating Overhead Tricep Stretch

Knuckle Drags in Place

Alternating Quad Stretch

Active Samson

Empty Barbell Strict Press

3 Minutes of Cardio (No Measure)

Bike, run 400M, jump rope, crossfit warm up……

Weightlifting

Push Press (5X3)

12 minute window

Metcon

Metcon (Time)

4 Rounds For Time:

400 Meter Run

8 Shoulder to Overhead (185/135)

16 Box Jump Overs (30″/24″)
20 Min

Aerobic Literacy

Slingshot (AT) (Distance)

5 sets

3 min moderate

2 min easy

1 min walk

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