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CrossFit WOD, April 21, 2018

CrossFit WOD, April 21, 2018

180421

Warm-up
Hinge Warm Up:
650 M Row
5 Inch Worms
20 Lunge to Ham Stretch
Leg Swings x 10 ea.
15 Banded Good mornings
2015 Regional Workout #6 (Time)
MF Pairs!!
21 – 15 – 9
Partner Deadlift
Partner Burpee
420lbs loaded unevenly!
if you scale write the weight in comments!
Sandbag Carry (1)
200′ Sandbag Carry
Shoulder Press (8 8 8 )
8 reps @ 60% then DON’T PUT THE BAR IN THE RACK and do a max set of push press at the same weight
Weighted Hip Thrust (5 5 5 )
@ 70% of PCL
Bench Press (6 6 6 6)
4 sets of 6 supinated bench press
Glute-Ham Raises (3 3 3 3 3)

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