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at CFN looks like the following

Warmup

Partner Medball Toss Warm Up (each partner does 10 reps)
-chest passes
-right hip to right hip/left hip to left hip
---- partner with the ball does 20 lunges while the partner holds a bridge-switch
-right shoulder to right shoulder/left shoulder to left shoulder
 ---- partner with the ball does 20 squats while partner holds  a plank - switch
-granny throw then soccer throw
 ---partner with the ball does 20 side to side bounding hops while the partner holds side plank (2X)

Down Dog Series

Strength/Skill

1 1/4 Back Squats @30x1
3 reps x 4 sets at 60-75%, rest 3 minutes between sets
- maintain tension in your core

WOD

In teams of 3 with 1 person working at a time unless otherwise noted, complete the following while working at an 80% pace:

400m together
90 KBS
225 DU
200m run together
60 DB weighted box step overs
150 no pushup burpees
400m run together

Finishers

Foot Strengthing Exercises
-walk on your tip toes down/walk on your heels back
-walk on the outsides of your feet down/walk on the insides of your feet back
-walk with your toe touching down/walk with your heels touching back

 



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