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9.20.2017

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CrossFit Initiative - CrossFitWarm-up(00:00 -15:00) 2 Rounds Row or Bike :40 Slow :20 Fast 5 ATYT’s 5 Push Ups 5 PVC Pass Throughs 5 PVC OHSBarbell Warm-up5 Good Mornings 5 Back Squat 5 Elbow Rotations 5 Strict Press 5 RDL 5 Front Squat ______________________________Instruction/Set up/Warm up/Rehearsal(15:00 - 35:00) Bar Complex…

9.18.2017

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CrossFit Initiative - CrossFitWarm-up(00:00 -10:00) 2 Rounds 300m Slow Row 5 Walkout to Push-up 7 Scap Retractions 9 Abmat Sit-ups 1 Round 8 Alt. Spiderman and reach 8 Slow Air Squats 25' Walking Lunge ______________________________Instruction/Set up/Warm up/Rehearsal(10:00 - 30:00) Set #1 Low Intensity 25' Dumbbell Front Rack Walking lunge (light…

9.16.2017

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CrossFit Initiative - CrossFitWarm-up(00:00 -15:00) 2 Rounds Row :40 Slow :20 Fast 5 ATYT’s 5 Push Ups 5 PVC Pass Throughs 5 PVC OHSBarbell Warm-up5 Good Mornings 5 Back Squat 5 Elbow Rotations 5 Strict Press 5 RDL 5 Front Squat ______________________________WOD(15:00 - 35:00) E4MOM For 20 Minutes (5 Rounds)…

9.15.2017

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CrossFit Initiative - CrossFitWarm-up(00:00 -20:00) 800m Run 1st 200 Slow 2nd 200 Moderate 3rd 200 Slow 4th 200 Fast 3-2-1 Spiderman and reach Walkout to push-upMobilityCouch Stretch 2:00 each side Pigeon Pose 1:00 each side Banded Shoulder Distraction 1:00 each side ______________________________Midline/WOD(20:00 - 50:00) 5 Sets 10-25 GHD Sit-ups 10-25…

9.13.2017

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CrossFit Initiative - CrossFitWarm-up(00:00 -15:00) 500m Row 3 Rounds 10 Hollow Rocks 10 Superman Rocks 3-2-1 Spiderman and Reach Walkout to push-up 2 Rounds 3 Push-ups 5 Kip Swings 7 Air Squats ______________________________Strict HSPU/Strict Pull-up (15:00 - 25:00) Not so much a lengthy period of instruction as we are mostly…