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WEEK 1 of 3 (all the crossfits) ” cindy girl”

7
Nov

WEEK 1 of 3 (all the crossfits) ” cindy girl”

J5 CrossFit – CrossFit

Warm-up

3 rounds (slow)

run 100 m

6 spider walk

6 slow push ups

6 air squats

12 alt single arm kettle bell row

Mobility

floss around ankle hold squat 2 sets 20 sec each

wall stretch 1 min ea side

1: Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Extra Credit

3 rounds

20 cal on assalt bike

3 sled push down high bar back low bar 45/25 plate

10 alt k bell snatch 35/26