Main - CrossFit Performance Warm-up (No - TopicsExpress

Main - CrossFit Performance Warm-up (No Measure) Bulletproof Shoulders 20m Bear Crawl 30sec HS Hold 40sec Straight Bridge 30sec HS Hold 20m Bear Crawl Weightlifting Push Press (3RM Push Press, 7 sets) Pendlay Row (6 x 5 ~ 5 heavy sets) Metcon Metcon (5 Rounds for time) 5 Rounds for times of: 15 UB Wall Ball 9/6kg to 10/9 10 UB Push Press 52.5/35kg 100m Run 5 Burpees Rest 90 seconds Rx+ 12/8kg to 10, 60/40kg *It is expected that your Wall Balls and Push Press will be unbroken. Motivational consequence is 40 Calorie Row per break after the session.

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