FrictionCrossFit – Vyshanvi

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Warm-up

3:00 Row

+

1:00/leg calf stretch

1:00/side couch stretch

1:00/each KB dorsiflexion

Back Squat (5×5)

20:00

500m Row (Time)

Max Effort 500m Row

Metcon

3 Rounds

30 Single unders

20 Cal row

10 Wall balls

Rent

20/leg banded hamstring curl