CrossFit Firebase Orlando

Thursday, 09-10-2015

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Warm Up.
High Knees, Butt Kickers
Lunges, Zombie Walk, etc

Skill Work. Pull Ups

WOD. For Time*
21-15-9
Pull Ups and Box Jumps (24/20)
After every round, athletes must row 50 calories
*time cap 25 minutes

Mobility. Lacrosse Ball Smash
Glutes
Hamstrings
Shoulders

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