Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

2 rounds

1:00 cardio

15 Ring Row

0:30 handstand hold

10 step ups (moderate height)

5 Single Arm kettlebell presses (moderate) (Each side)

5 Single Arm Russian kettlebell Swings (moderate) (Each side)

5 Front rack single arm kettlebell step back lunges (moderate) (Each side)

5 Front rack single arm kettlebell waiters squats (moderate) (Each side)

Metcon (Time)

20 Step Back Lunges 135/85

20 Muscle Ups(c2b)

200’ handstand Walk (200 Shoulder taps)

20 Hang Power Cleans

20 Box Jumps

20 Deficit Handstand Push Ups (6″/4″)

20 Front Squats 135/85

-Rest until 20:00-

10 Step Back Lunges 135/85

10 Muscle Ups(c2b)

100’ handstand Walk(100 shoulder taps)

10 Hang Power Cleans 135/85

10 Box Jumps

10 Deficit Handstand Push Ups (6″/4″)

10 Front Squats 135/85