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at CFN looks like...

Warm Up
1 Round as a group

15 seconds Fast Feet 
15 seconds Butt Kicks
20 second Squat Hold + 9 Air Squats
10 Russian Twists
10 Push-Ups
15 Seconds Fast Feet 
15 Seconds Butt Kicks
10 Jump Squats
5 Dive bombers + 5 thoracic bridges/side + :20 puppy pose
400 m run

Gorilla walk down/straight legged bear crawl back
Lizard walk down/ostrich walk back



Strength/Skill
Every 2 minutes x 8 rounds

Front Squat x 2 reps
-Building over sets


WOD
For time

400 m
4 rounds of Cindy (5 pullups, 10 push ups, 15 squats)
25/20 AB cals
4 rounds of Cindy
500 m row
4 rounds of Cindy
50 DU
4 rounds of Cindy

 



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