On Friday… we flex

CrossFit Hard Boiled – CrossFit

Warm-up

Mobility (Back, Shoulders, Lats)

10 minutes

5 Rounds

Flexed arm hang ( 15 – 60 seconds)

Rest 30 seconds

Ring dip hold ( 15 – 60 seconds)

Rest 30 seconds

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Strength

Push Jerk (2-2-2-2-2)

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Metcon

The Prowler

3 – 4 sets

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