Royal Wolf CrossFit – CrossFit Warm-up Coach’s Choice Mobility Foam roller T-spine smash https://www.youtube.com/watch?v=eNEQBx3YKRc PVC OHS against rig https://www.youtube.com/watch?v=1X-MLCHNwEU (skip to 1:35) Metcon Metcon (Time) 1K Row 40 Pullups 30 OHS (95/65) 1 Mile RunScale: 30 jumping pullups AND 30 ring rows. Scale: 1000 m run Weightlifting Move into squats IMMEDIATELY following completion of Metcon…

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