PANOS
Push-up/Pull-up program
Assistance
Band resistance pullups
3x5 (G/B)
Band resistance dips
5x5 (G/B)
1 rd on 10 minutes
500 row
400 run
100 dubs
4:15,4:24? 4:44?
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CrossFit is a comprehensive health-and-fitness program designed for universal scalability; meaning so long as you're committed, you can get started regardless of experience level. Rather than change programs, we change our loads and intensity to meet the demands of everyone from the elderly to the elite.
CrossFit focuses on all ten elements of optimal physical fitness:
1) Cardio/Respiratory Endurance
2) Stamina
3) Strength
4) Flexibility
5) Power
6) Speed
7) Coordination
8) Agility
9) Balance
10) Accuracy
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