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© 2016 by CrossFit SPOT

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Birthday Gains

March 17, 2020

Starter 10min

Quadruped Pelvic Reaching 3x5 breaths

DB Glute Bridge x10

Pushup x6/10

KB Swing x10

Weighted Low Plank 20s

 

Main Course 20min

Deadlift 6x5 + 2 warmup sets

 

Dessert 10min

Bike 20s Sprint/40s Coast x3

1min Max Pullups

Bike 20s Sprint/40s Coast x3

1min Max Pullups

Bike 20s Sprint/40s Coast x3

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