CrossFit Athletic Group

Warmup

WOD

Run 10k

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Warmup

WOD

"4 Corners"

Exchange and Red Red

or

Exchange and Dorchester

*do 40 push-ups at each corner of one park and 40 sit-ups at each corner of the other

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Warmup

WOD

"Roads and Push-ups"

Exchange

Red Run

Dorchester

Lessenger

*do your max set push-up number at the basketball hop at each park

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Warmup

WOD

Run to Exchange

Then 5 rounds of:

10 muscle-ups

30 box jumps

Then run back to the gym.

Warmup

WOD

Jog to Exchange

7-on-7 soccer

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Warmup

WOD

4 Corners

Run to Exchange

25, 20, 15, 10 burpees at the corners

Run to Red Run (or Optimist)

25, 20, 15, 10 burpees at the corners

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Warmup

WOD

Jog to Exchange

30 bar muscle-ups

Run back

or

Make-up for "Bert"

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