CrossFit and Personal Training
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Sept 24, 2018
a) WARM UP:
3 sets of:
Run to the end of the gym
10 box step ups – switching legs
20 arm circles
30 double unders
b) STRENGTH:
Every 2:30 for 5 sets:
Single leg, back rack, Bulgarian split squat x 4 reps per leg (8 reps) @ 30 – 40% of 1RM Front Squat (the intention is to increase weight each set)
c) WOD:
5 rounds for time of:
Row 500m (or run 400m, athlete’s choice)
10 Weighted Sit Ups (25/15)
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glennstake
September 23, 2018
WOD
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