09/19/2017

CrossFit Asteria – CrossFit

Warm-up

Warm-up (No Measure)

500 m Row

Kinetic Stretching (No Measure)

High Knees

Butt Kicks

Toy Soldier

Close and Open the Gate

Side Shuffle

Karaoke

Bear Crawl

Crab Walk

Inch Worm

Spider-man

Metcon

Metcon (Time)

5 Rounds

7 Bear Complex

400 m Run everytime bar rests on the ground in the middle of the round.

1 Bear Complex = Power Clean

Front Squat

Push Press

Back Squat

Second Push Press

Cool Down

Warm-up (No Measure)

Pick One: Walk, Bike, or Row

1 min Couch Stretch per Side

1 min Twisted Cross Stretch per Side


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