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Friday Bring A Friend Week

Announcements

It’s Bring a Friend Week! Bring as many friends & family to your favorite M2 class for FREE. The athlete who brings in the most friends will score a free month of class…

CFM2 – CrossFit

Warm-up (No Measure)

Dynamic Warm Up

Line Drills

Toe Walk

Heel Walk

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Floor Scrapers

Solider Kicks

Walkouts

3 Air Squats + Broad Jump

Review KB Swings

Pull-ups / Ring Rows

Running Routes

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Scaled Helen #2

3 Rounds for time of:

300m Run

21 Kettlebell Swings, 26/20#

12 Banded Pull-ups

Scaled Helen #3

3 Rounds for time of:

200m Run

21 Kettlebell Swings, 20/15

12 Ring Rows

Cool Down:

1:00 Banded Shoulder Rotations

1:00 Banded Hamstring Stretch

1:00 Spiderman Holds

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