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Crossfit Strong Island
  • Home
About Us
  • About CrossFit Strong Island
  • What is CrossFit?
  • Is this for me?
  • Our Coaches
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Our Programs
  • CFSI Programs
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Thursday 4/9/2015

April 9, 2015 By CFSI Leave a Comment

A) 3 Sets of:
Double Kettlebell Overhead Walking Lunges x12
Double Kettlebell Bent Over Row x10
Indoor Sprint x200ft
Double Under x10-20

Then do:
4 Minutes of Front Rack Mobility

B) 5 Rounds for time of:
5 Muscle-ups
10 Front Squats (155/105)
50 Double unders

*If unable to do muscle-ups, perform 10 pull-ups and 10 push-ups. If you are able to do chest to bar pull-ups, perform instead of regular pull-ups for the entire workout and if you are able to do ring push-ups, perform those instead of push-ups for the entire workout.

C) 5-10 Minutes of Band Assisted Mobility/Myofascial Release

Filed Under: WOD

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