Baseline Baseline Baseline – what???

seamusSeamus PR’d his baseline time today4:28 and 500m row at 1:36:7

REMINDERS

Saturday – 9:30am

Hotshots 19 Wod

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https://hotshots19.crossfit.com/

dynamic movement prep
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
Leg swings.

Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

Wod.
Baseline
For time.

Row 500
40 squats
30 sit ups
20 push ups
10 pull ups.

Mad Mobi
knee on the wall
Pigeon
Lat stretch

Rest As needed
Baseline

Rest as needed
Baseline

Mad Mobi
Roll quads w bb
Lat band stretch
Corner stretch

 

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