by CrossFit HardCharger – CrossFit
Warm Up
A.) 2 rounds slow
10 inchworms
20 Thread the needle (10 each arm)
30 banded Pull Aparts
B.) Flag Stretch 2:00
Seated straddle 1:00
WOD
Metcon (3 Rounds for reps)
3 Rounds:
3:00 Calorie Row
2:00 Calorie Bike
1:00 Burpees
Rest 2:00
Cool Down
Romwod
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