SPD CrossFit

Warm-up:

Dynamic Warm-up

WOD:

3 RFT:

1. Max Rep Air Squats
2. Max Rep Pull-ups

1. Max Rep Sit-ups
2. Max Rep Push-ups

1. Max Rep Glute Hamstring Raises
2. Max Rep Ring Rows

1. Max Rep Back Extensions
2. Max Rep Pike Push-ups

Cool-down:

Static Cool-down

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