A. 10 minute group warmup

4 x 100m Run Progressively Faster
Perfect Stretch
Walking Toe Touch
Spiderman Crawl
Fire Hydrants
Single Leg Hip Bridges
Banded Good Mornings

B. Strength

Take 20 minutes to work through 5 sets of tempo deadlifts
Percentages are based off of you 1RM
**Pair Up With Someone Of Similar Strength
1×3 @45% X130
1×3 @55% X130
1×3 @65% X130
1×3 @75% X130
1×3+ @85% X130
**Last Set Is An AMRAP

C. Wod

Helen
3 rounds for time of:
• 400m run
• 21 Kettlebell Swings 1.5/1 pood
• 12 Pull-ups


 
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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:
 
Jason Archer
 
P | 480.442.0433
E | info@crossfitfsi.com
 
W | crossfitfsi.com
 

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