warm up
bear crawl x2
side bear crawl 2x
jerfferson curl 3 x10 reps
jerfferson Squat 3×8 each leg

Floor press off rig (3 set of 15 reps)

one arm Rows each arm( 3 sets of 15 reps )

20 sec slower then your 500m PR
500m row rest 90 sec
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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