CrossFit Mutare | 02-09-17SPARTAN
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02-09-17SPARTAN

21 Feb 02-09-17SPARTAN

CrossFit Mutare – Spartan

SMFR Warm-up (No Measure)

SMFR

Posterior Chain

Quads

Shoulders

Traps

Warm-up

4 / 1 minute plank holds

30 sec rest between

then

3 rounds

straight leg toe touches x 20

heel taps x 12/side

20 t2b or knee raises

3 wall walks

Metcon (Time)

Run 400

15 Burpees

Run 400

30 knee raises from bar

Run 400

30 walking lunges

Run 400

30 Box Dips

Run 400

30 Box Step ups

Run 400

30 sit-ups

Run 400

30 kbs 53/35

Run 400

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