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CrossFit Now – CrossFit


WARM UP

Warm Up 5 (No Measure)

:30 Samson Stretches

:30 Jumping Jacks

:30 Spiderman Stretch

:30 Jumping Jacks

:30 Large arm circles

:30 Jumping Jacks

:30 Leg Swings, 5 each leg

:30 Jumping Jacks

MOBILITY

Thread the Needle – Hold :30 each side (No Measure)

Band Rotator Stretch- 2x ea arm :15 hold (No Measure)

http://www.youtube.com/watch?v=AWtGhJlhMvo

WOD

Repeat 11/22/14

CHIPPER-Row, Lunge Burp, Farm Carry, HSPU, Vup, Run (Time)

Row 500m

40 Lunges with KB in Front Squat pos

40 Burpees

100m Farmer Carry w/ 1 KB

40 Handstand Push Ups

40 Vups

Run 400m

RX- 53/35#

RX+ T2B

M1- 35/26#

M2- sit ups, 26/18#