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6/26/2015

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CrossFit Algiers – CrossFit

Warm-up

3-2-1 rowing warm up

15-10-5 x 2 of air squats/pvc pipe shoulder press/pvc ovhs

Banded shoulder mobility or lacrosse ball shoulder and pec mobility x 4 min

Hip mobility x 4 min

Gymnastics

10 Minute Squat Hold Test

Hold bottom of the squat ALAP for up to 10 mins. Post time gathered in squat.

Metcon (Time)

3 RFT of:

400m run w/ 14/20 wallball

10 burpee pullups

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