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South Slope CrossFit – American Heavy Athletics



4 Minutes- Foam Roll

4 Minutes- LAX Glutes

2 Minutes- Scissors on Roller

2 Rounds:

-2 Inch Worms

-4 Table Top Extensions

-6 Front Back Leg Swings

2 Rounds:

-8 Glute Bridge / Band Around Knees

-6 Air Squats, Band Around Knees

Metcon (Time)

With Partner, Total Time

2000 Meter Row

–Alternating Every 500m

–2 Minute Break–

2400 Meter Row

–Alternating Every 300m

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