Do you know the 10 CrossFit Components of "Fitness"?
Warm Up:
200 Jump Rope
40 Ab Mat
15 Jumping Jacks
(4 Rounds)
Skill:
10 Second Ring Hold
WOD:
100 Low Bar Back Squats (Bar)
15 Back Extensions
75 Shoulder Press (Bar)
15 Back Extensions
50 Push Ups
15 Back Extentions
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