Cross fit workout:
Warm up:
Row 250m
10 yds duck walk (heels on floor)
10 medicine ball cleans
10 fire hydrant circles
10 bridge-ups (I modified mine with only hip ups)
10 yds knee hugs
10 arm rotations
10 Cossack squats
10 mountain climbers
5 x 3 back squats
5 x 3 single arm ring rows
14 back squats
Run 400m
7 back squats
Run 200m
Run 5 miles for PR
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