CrossFit more….Suck less!

Warm up:

Adductor magnus stretch
Hamstring stretch
Quad stretch
Pass throughs (10)
Pec stretch

Then…

500 m row/damper 4

3 Rounds:
10 Ring rows
10 DB Push press
10 Step ups
10 Supermans

Work out of the Day:

Shoulder Press
5-5-5-5-5

*increase weight each set

then….

500 m row, GO FOR PR!

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Posted by Coach Nicole

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