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Peninsula CrossFit – MomFit
Warm-up (No Measure)
400m row
10 pushups
10 situps
10 squats
10 ring rows
Dynamic stretching
Metcon (2 Rounds for time)
21-15-9
Deadlift
Box jumps
(10min time cap)
5 min rest
21-15-9
Ring Dips
Pull-ups
(10min time cap)
Metcon (No Measure)
Isometric holds 30 sec each
Plank
Front support on Rings
L sit
Top of Ring Row
3x
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