Miramar Beach Strength and Conditioning – Crossfit Warm-up 8:00 minutes 2 Sets, For Quality: :30 second Wall Sit Hold 10 Alternating Bird-Dogs 6/6 Single Arm Ring Rows :30 second Glute Bridge Hold :15 second Chin-Up Hold Metcon (Time) For Time, Complete with a Partner 4 rounds 200m KB Farmers Carry 70/53lb 4 Rope climbs 20...Read More
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