CrossFit DC Takes on 16.4!
March 24, 2016
Friday, 3/25 – 16.5 Prep & Mobility (non-class programming)
March 24, 2016

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Warm-Up
3 Rounds of
20 Jumping Jacks
10 Spider Lunges
20 Split Jacks
10 Band Good Mornings

then,
1 Min Single Leg Flexion/side

Met-Con
In teams of 3, 6 rounds of:
24/18 Cal Row
12 Box Jumps
15 KB Swings
12 Russian Plate Twists (6/side)
Follow the leader style

Cool Down
Band Hamstring Series

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