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CrossFit GMA

CrossFit and Fitness Facility located in the Pembroke Pines Area.

6/9/17

WARM- UP:

7MIN - BIKE/ROW/SKI

 

3 ROUNDS:

7, STRICT TOES TO BAR

15, BACK EXT

5, GHRS

50' Monster Walk

 

Class Wod:

5 Rounds: Rest 2min between rounds..each round as fast as possible!

6, Front Rack Lunges #185/115

10, Overhead Jumping Plate Lunges #45/25

20, Plate Hops

200M Row

 

Strict Press: 7x3 (Heavy)

       -20, Pull aparts between each set-

 

5 sets

:30sec L-sit Hold

CrossFit Journal: The Performance-Based Lifestyle Resource