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CrossFit Group Class Programming | Sunday, November 12th | Rise Athletics

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Warm-Up

Coach’s Game of Choice

Dynamic Warm-up

 

Metcon

E4M for 20, for quality and speed:

5 tall seated box jump (share benches for seats if necessary)

15 cal AD/Row

25 abmat sit-ups

 

Cool-down:

4:00 BB quad smash

2:00 BB calf smash

2:00 lax ball pec mob