CrossFit FMS WOD:

1.)  Warmp-up

Runner’s hip


3 minute AMRAP

  • 6 up/down dogs
  • 6 gorilla pumpers
  • 12 jumping jacks

WOD: Partner

25 minutes to complete as many sets of the following:


Calorie row

One partner rows while the other is in a plank hold.  Calories are per partner and not combined.

 After Party:

Foam roll quads and hamstrings


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