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September 29, 2016 jkwuest No comments exist

CrossFit Lifted – CrossFit Lifted Body Blast From Home

Metcon (No Measure)

3 sets of either:

20 seconds of hand plank shoulder taps (note: the video is slowed down, these should be fast with the lower body as still as possible)

40 seconds rest

https://youtu.be/QOCn3_iOAro

Or

3 sets:

30 seconds of flutter kicks

30 seconds of rest

Metcon (Time)

5 rounds for time:

200m run or row

25 situps

10 burpees (sub with 10 lunges if needed)

25 air squats

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