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CrossFit Crag – CrossFit

Warm-up

Lax ball : pec, scap

Foam roll: glute, quads

Side lying windmill

Single leg rdl (4 x 10 each leg)

Single Arm Bent Over Row (4 x 12 each side )

Barbarish (AMRAP – Rounds and Reps)

15 min Amrap

20 pull ups

30 push ups

40 ab mat sit ups

50 air squats

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