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Thursday- Rope Swing

4/4/2019

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Picture

Family & Friends Free Day is April 28th!

CrossFit 

PERFORMANCE 

AMRAP 15:
3 Rope Climbs (15')
15 Kettlebell Swings (53/35)
30 AbMat Sit-ups

FITNESS
AMRAP 15:
10 Strict Chin-Ups or Rope Walks
15 Kettlebell Swings (35/25)
30 AbMat Sit-Ups

Sweat-X


3 Rounds of:

10 ea. DB Bent Over Row
20 sec. ea. Single Leg Hip Bridge
10 Wheel-Outs or 30 sec. Front Plank

15-12-9-6 of:
Calorie AirBike 
DB Hang Squat Cleans
Box Jump
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CrossFit Journal: The Performance-Based Lifestyle Resource
CrossFit Groundworx 611 Steven Court Unit #2. Newmarket Ontario Canada 905-868-9391 info@groundworx.fit
  • Schedule
  • Programs
    • Nutrition
    • Group Classes (CrossFit)
    • Personal Training
    • Kids & Teens
    • WOD
  • Contact
  • About Us
  • Testimonial/ BLOG
  • STORE