Main - CrossFit Warm-up (No Measure) 10 - TopicsExpress

Main - CrossFit Warm-up (No Measure) 10 Medicine ball cleans 10 Jumping pull-ups 10 yards Spiderman lunge 10 Elbows high and outside (PVC or Bar) 30 seconds Hollow body hold on bar 10 Crossover reach (hip and ankle) 10 Dumbbell Split Cleans 10 Band dislocations 10 Diagonal band pull aparts 10 Jumping Lunges (each leg) 30 yards Step lunges Metcon Metcon (Time) Five rounds: 15 Dumbbells split clean (40/30) 21 Pull-ups Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine. Cool Down Metcon (No Measure) Put the ball on your shoulder: 2 minutes per shoulder (4 minutes total) First rib: 2 minutes per side (4 minutes total) Squat on the wall: 2 minutes

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