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Monday, March 27 CrossFit Workout of the Day

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Mobility: The inability to hold a front rack will affect a number of lifts. Best way to kick it is to mobilize in the range of motion you lack. Here’s a simple one you can do with your PVC.

Warm up
6 minutes:
10 banded good mornings
10 walking lunges
10 air squats
10 hollow rocks

Performance: 80%, 3×4
Fitness: 3×4, across (heavier than week 1)

3 rounds for time:
400m run
6 strict pull ups
10 toes to bar
15 push ups

3 rounds for time:
400m run
6 ring rows
10 hanging knee raises
15 push ups


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