V3 CrossFit – CrossFit

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Warm-up (No Measure)

Line Drills

Run 200 Meters

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans


Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Barbell Complex

Warm-up (No Measure)

BarBell WarmUp

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

3RFT: Metcon (Time)

400m run

12 deadlifts 225/155

21 box jumps 24/20

rest 3;00


12 mim EMOM

5 Front squats :Odd 135/95 or 95/55

5 HSPU:Even


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