Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Band Circuit then..

2 Sets

1:30 Row (OR run)

10 Inchworms

10 single arm russian kettlebell swing (light/moderate) (each side)

0:30 Front Rack Barbell Opener (put bar in front rack position and work alternating elbows high for a stretch/activation)

Metcon (AMRAP – Rounds and Reps)

Teams of 2 (1:1)

30 Minute Amrap

20/16 Calorie Row (OR 200m Run)

20 Push Ups

20 Hang Cleans (115/80)

-Partner 1 does a round, then partner 2 does a round-

Metcon (No Measure)

3 rounds

15 reverse hyper (OR 10 Jefferson Curls Light)

:30 hollow hold hold

15 Reverse Crunch

30 mountain climbers