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at CFN looks like...

Warm Up
3 minutes AB/row/run - break a sweat

2 rounds of:
10 m banded monster walks
10 banded squats
10 m bear crawl - perfect form
10 roll to splits
10 m lizard walk

Couch Stretch and Front Rack Banded Mobility


Strength/Skill
Front Squats

5-4-3/5-4-3
do the 2nd wave heavier than first wave, rest 2 minutes between sets


WOD
4 rounds

Row 1 minute @ 85% effort, rest 3 minutes

*keep meters rowed the same across all rounds, goal is +/-10 meters

 



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