CrossFit - Thu, Oct 2 - CrossFit One World

CrossFit – Thu, Oct 2

400m Run

Banded hip stretch x 30s/ea

+

3 sets:

50ft High Knees

50ft Side Shuffle

50ft butt kickers

50ft Carioca

EMOM x 8

Min 1 – 100ft KB Front Rack Carry 53/35

Min 2 – 15 TTB

EMOM x 20 (5rds ea)

Min 1 – 12 Burpee Box jump Over 24/20″

Min 2 – 250/200m Row

Min 3 – 20 Wall Facing Shoulder taps

Min 4 – 150ft Shuttle Run

3 sets:

12 alt DB Hammer Curls

50 Band OH Tricep Extensions

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