Wolverine II

V3 CrossFit – CrossFit LITE

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Metcon (Time)

Buy in: 800m row

40 DB Step Ups (35)

30 Abmat Sit ups

20 Burpees Pull Ups

30 DB Step Ups

20 Abmat Sit ups

10 Burpees Pull Ups

20 DB Step Ups

10 Abmat Sit ups

5 Burpees Pull Ups

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Wolverine

V3 CrossFit – CrossFit

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Warm-up (No Measure)

500 Meter Row (slow) or 15 Calorie Bike (slow) into…

3 Rounds:

:20 second Samson Stretch each side

:20 seconds AbMat Sit-Ups

:20 seconds Air Squats

5 Scap Retractions off pull-up bar

2 Rounds:

5 Box Jumps (you choose height… reset after each rep, focus on explosiveness)

15 Slow Hip Extensions

Metcon (Time)

4RFT

25 DB Snatches (50,35)

25 Situps

50m DB Front Rack Lunges

40 DBL Unders