CrossFit Mutare | 3/28/2017 SPARTAN
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3/28/2017 SPARTAN

27 Mar 3/28/2017 SPARTAN

CrossFit Mutare – Spartan

SMFR Warm-up (No Measure)

SMFR

Posterior Chain

Quads

Shoulders

Traps

S: Warm-up (No Measure)

KNEE RAISES

HIGH KICKS WITH TOE TOUCH

ARM CRISS-CROSS WITH BUTT KICKS

POSTERIOR CHAIN SWINGS

HIGH KNEE PULL DOWN

STANDING TWISTS

STANDING CALF RAISES

LEG SWINGS , FRONT AND BACK,LT AND RT

S: Metcon (Time)

Run 400

30 Burpees

Run 400

30 T2B or knee raises from bar

Run 400

30 walking plate lunges (45-25)

Run 400

30 ring or box dips

Run 400

30 Box Step over with plate (45/25)

Run 400

30 sit-ups

Run 400

30 kbs 53/35

Run 400

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