A. Group Warmup

Roll out
Bird dogs 1×10
Hip Circles 1×10 each leg

3 min EMOM
100m Run
10 Air Squats

B. Strength

Take 20 minutes to work up to a 1 rep max back squat…
10-8-6-3-1-1-1

C. Wod

2 minutes at each station…
-Row for max cals
-Wall balls (20/14) for max reps
-Walking weighted lunges (45/25 plates held overhead) for max reps on a 25ft course
Rest 30 seconds between stations.

 

http://crossfitfsi.com/fitness-testing/2016-results-of-crossfit-phoenix-week-1-day-1-wod/


 
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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:
 
Carson Kemp
 
P | 480.544.1400
E | info@crossfitfsi.com
 
W | crossfitfsi.com
 

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