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at CFN looks like...

 

Warm Up
10 minutes steady

1 min AB/row/run/jump rope
10 squats
10 light SA presses/arm
5 thoracic rotations/side
Step over the fence down, inchworm back

Down Dog Series


Strength/Skill
A1) 3 TGU/side x 3 sets, rest :60
A2) 10-15 DB hammer curls x 3 sets, rest :60


WOD
10 minutes max calories on AB
*goal is bodyweight in calories
**last time we did this was October 8, 2018

Mobility
Walk to No Parking sign and back

Spend 1 minute on each side with lacrosse ball
-Pecs
-Glutes
-Calves
-Feet

 



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