Main – CrossFit

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10 mins

Warm-up (No Measure)

3 Rounds
10 Burpees
3 TGU each side


8 mins

Foam Roll (No Measure)

Calf Smashing (No Measure)

Banded Shoulder Stretch (No Measure)


20 mins

Shoulder Press (5×5)

*This will be very light! Do not go any heavier, focus on perfect form.


15 mins

Tabata Triplet (3.18.14) (3 Rounds for reps)

Tabata Air Squats
Rest 1 min
Tabata Push Ups
Rest 1 min
Tabata Abmat Sit-ups

*Your lowest score per tabata round is your score for that movement.


25 Plank Walk-outs (No Measure)


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