WEDNESDAY APRIL 6, 2016

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CrossFit M3 – CrossFit

Warm-up

500m row

3RNFT:

2 wall walk to 15 sec handstand hold

10 burpee pullups

Coach-led stretch

Gymnastics

4 RNFT:

10-15 Ring dips

10-15 Ring rows

25 Walking lunges

10-20 GHD sit-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

12 KBS

12 Box step-ups with KB

12 One arm KB thrusters

Mobility

10 mins of mandatory mobility work