CrossFit DC Takes on 16.2!
March 10, 2016
Friday 3/11 – 16.3 Prep & Mobility (non-class programming)
March 10, 2016

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Warm-Up
3 Rounds of
10 Squats
5 Dolphin Push-ups
10 Alt Samson Lunges
5 Plank to Squat

Mobility
1:30 Death Stretch/side (:45 low/:45 high)

Met-Con
3 Rounds, 1 min max reps at each station, followed by 1 min of rest after 5 stations
OH Plate Lunges
Push-ups
Box Jumps
Plate Russian Twists
Burpees
1 Min Rest

Accessory
3 Rounds NFT of
15 Tube Face Pulls
Near Max Hollow Hold (scale to maintain position)

Cool Down
1:30 Single Leg Flexion/side

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