Warm-Up
2-3 Sets, For Quality
8 Deep Squat w/Thoracic Rotations
6/6 Single Arm Ring Rows
10 Ring V-Outs
METCON
CrossFit Benchmark
"Candy"
5 Rounds for Time
20 Pull-Ups
40 Push-Ups
60 Air Squats
Time Domain: 18:00-25:00
Time Cap: 32:00
Yoga Flow
2 Rounds for Quality
:15sec Down Dog
:30sec Up Dog
15sec Down Dog
:30sec Tall Lunge (right)
:30sec Half Kneeling Hamstring Stretch (right)
:15sec Down Dog
:30sec Tall Lunge (left)
:30sec Half Kneeling Hamstring Stretch (left)
Optional Accessories
3 Sets, For Quality:
20 Banded Tricep Extensions, moderate resistance
10Dual Dumbbell Upright Rows, moderate
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