Warm-up Strength: 3 sets 1- Double Dumbbell Push Press x 10 reps + Isometric Overhead Hold for 30sec 2- Single Arm Dumbbell Row @2111 x 8 each arm Conditioning: CrossFit Semifinals Age Group Workout 1 (as a team) Split meters and reps evenly. One barbell and bench per team. No Rx today. Here are some...Read More
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