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18.4 announcement is live tonight at CrossFit Games


Today we’ll prepare for the unknown by taking care of our bodies and leaving the gym feeling better than you arrived. 


Foam Roll- upper back and quads 2 minutes each
LAX Ball upper pec/shoulder tie in 2 minutes each side
Keg Stretch 1 minute


2 rounds of:
1:00 Light Run or Row
5 Spiderman and Reach, each leg
10 Hollow Rocks
15 Superman Rocks

4 Rounds:
1:00 Light Bike or Row
3 Strict Pull Ups
6 Pushups
9 Sit-Ups
12 Russian Kettlebell Swings


Pigeon Pose 1 minute each side
Childs Pose 2 minutes
Couch Stretch 1 minute each side

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