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CrossFitPHL_new_home_banner-2015

New Logo!

Warm-up:
3 minutes row/run or AD
+
3 minutes of mobility work
*ankles, hips, t-spine, shoulders, lats
+
5 minutes of workout prep
5/3 Pull-up
10 goblet squat
10 seated wall angels
Single leg kb RDL from hip to knee x 10/side

Strength:
Every 2 min for 18 minutes
2 Front Squat
4 Tempo Ring Pull-up ring row (4 sec up/ 4 sec down)
8 Kb Reverse Fly
– work to a peak

Conditioning:
12 min Infinity Ladder
2-4-6-8-10-12 etc…
Snatch(95/65)
WallBall

October 13, 2015 | News | 0

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