Vigor CrossFit WOD 11.16.2016

Warm Up
Jump Rope (Singles or doubles)

Plank

Lunge (in place – Step back)

AbMat Sit-up

:20/:10 x 16 (Cycle through)

 

Then

Bar Arm + Turkish Get Up + Windmill AMRAP 5 Minutes for perfect technique (Choose loading)

 

 

 

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