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FBF: Meet You at tha CrossFit

12 Feb Posted by in Hip hop history | Comments

ANNNNDDD WE ARE BACK! Back again to bring you these melodic hip hop hit, to keep you
moving smoothly your workouts. This week we have one of my ALL TIME favourite rap
hits, from none other than Bone Thugs n Harmony. Keep your eyes peeled for the
ghost of Eric Wright in the video, RIP.

Bone Thugs N Harmony – Crossroads

Workout of the Day

WARM-UP

7min AMRAP:
SN DL/PSN/HSN/OHS/BTN SN PP/GM

STRENGTH/ACCESSORY

SDL: 5×2 E3M

WOD

Run: 800m
Then
21, 15, 9 for time:
Ring Dip
T2B
PCL

Rx: 105/155
Zone 3: 85/135, PB OR feet-on-box ring dip, HLR
Zone 2: 65/115, box dip, floor T2B
Zone 1: Scale as needed

MOBILITY

Couch stretch – 2min/side
Smash/roll piriformis

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