A. Warm-Up:
Coaches Choice!
B. MWOD:
Crossover Activation Row, 8 reps (2 sec hold at end range)
Crossover Activation Reverse Fly, 8 reps (2 sec hold at end range)
Crossover Activation Pull Down, 8 reps (2 sec hold at end range)
*Banded OH stetch
C. WOD:
“Cindy”
20min AMRAP –
5 Pull-Ups
10 Push-Ups
15 Air Squats
D. Post-WOD Recovery:
Crossover Recovery Row, 10 reps, 6 sec negative
Crossover Recovery Reverse Fly, 10 reps, 6 sec negative
Crossover Recovery Pull Down, 10 reps, 6 sec negative
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