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07/04/23 Friday Workout of the Day

Aaron Marcelino
Apr 1, 2023
1 min read

Warm-Up

2-3 Sets, For Quality

8 Deep Squat w/Thoracic Rotations

6/6 Half Kneeling KB Windmill

2 Wall Walks + :10sec Nose to Wall Hold

6/6 Single Arm Ring Rows

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:

:30 Dual KB Front Rack Wall Sit

20 Banded Tricep Extensions, moderate resistance

10Dual Dumbbell Upright Rows, moderate

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