Flight Risk

V3 CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

400 Meter Light Jog into:

2 Rounds:

4 Samson Stretch Lunges (5 second hold in each)

8 Alternating Spiderman and Reach

12 Russian Baby Makers

Metcon (Time)

5 RFT

3 Rounds of

5 Pull ups

10 Push Ups

15 Squats

Then

20 DB Walking Lunges (45,25)
For 5 Rounds complete 3 rounds of Cindy

5 Pull Ups

10 Push Ups

15 Squats

After the 3 rounds of Cindy do

20 DB Walking Lunges to complete the 1st of the 5 Rounds

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