A.)warm up min on the min
min 1 push up walkouts
min 2 back lunges
min 3 side plank 30 sec each side
min 4 mountain climbers
min 5 high knees

B.) core work
min 1 straight leg crunches
min 2 Right side plank dips slow and big
Min 3 Left side plank dips slow and big
min 4 low plank punches
min 5 right side plank dips fast
min 6 Left side plank dips fast
rest 90 sec x2-3 sets

C.) min framers Carry in 15 mins
200 m sand bag carry pick one that works for you
400m right arm one arm carry with DB 35/50
400m left arm one arm carry with DB 35/50
200m sand bag carry 50/75lbs

yoga work
back, hips , legs , upper body
after each move one round of
20 sec hang from bar
5 down dog cobras
5 squats with 3 sec pause at bottom of squat
Source: Workout Of The Day

Join the Fitness Community at CrossFit FSI here in Scottsdale!
It doesn't matter your skill level or athletic history, we can bring you in, meet you where you are and help you attain the goals you've set for yourself. CrossFit FSI is located inside HardWodder One near the Scottsdale Airpark in North Scottsdale
For More Information Contact:
Carson Kemp
P | 480.544.1400
E | info@crossfitfsi.com
W | crossfitfsi.com

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