CrossFit Mutare | 3/21/2017 SPARTAN
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3/21/2017 SPARTAN

20 Mar 3/21/2017 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)

200M RUN

20 THRUSTERS (95/65)

200M FARMERS CARRY(50/35)

20 POWER CLEANS(95/65)

200M RUN

20 WALL BALLS (30/20)

200M MED BALL RUN(30/20)

20 MED BALL SQUAT CLEANS

200M RUN

20 BAR FACING BURPEES

200M RUN

20 ALT DB SNATCH(50/35)

200M BACKWARDS RUN

20 HAND RELEASE PUSH UP

200M RUN

RX+ 400 M RUNS AND CARRIES= (2 MILES)

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