CrossFit Mutare | 3/18/2017 SPARTAN
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3/18/2017 SPARTAN

17 Mar 3/18/2017 SPARTAN

CrossFit Mutare – Spartan

S: Warm-up (No Measure)

S,C: Warm-UP

PVC PASS THROUGH

KNEE RAISES

ARM CRISS-CROSS WITH BUTT KICKS

POSTERIOR CHAIN SWINGS

PULL AND FLY

HIGH KNEE PULL DOWN

STANDING TWISTS

STANDING CALF RAISES

RUNNING ARMS

HIGH KICKS WITH TOE TOUCH

LEG SWINGS , FRONT AND BACK,LT AND RT

S: Metcon (Time)

1 MILE RUN

200 M WHEEL BARREL (225/155)

1 ROPE CLIMB (8 FT MIN) OR 15 BURPEES

400M BUCKET BRIGADE (53/35)

50 SLEDGEHAMMER TIRE

50 AIR SQUATS

50 PUSH UPS

50 MED BALL SIT UPS( 20/14)

50 BOX DIPS OR 25 RING DIPS

1 MILE RUN

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