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8/07/2017

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CrossFit Initiative - CrossFitWarm-up10 shuttle runs toy soldiers down halfway, finish with walking RDL's buttkickers back karoake down and back over and under the fence (switch lead leg halfway) frog jumps back bear crawl down lunge to instep back halfway, finish with inchworms Then, 2rds: 10 hollow body & superman…

8/04/17

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CrossFit Initiative - CrossFitPreWOD MobilityTheraband : do a minimum of 3 exercises (ATYT, draw the sword, snow angels, pull aparts, behind the neck pull downs, internal/external rotation, etc.)Warm-up400m Rifle Run 10 shoulder reach throughs 10 (5 each direction) each leg fire hydrant leg circles Then, 2 rds: 10 pushups 10…

8/02/2017

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CrossFit Initiative - CrossFitWarm-upRow 250 Circles - head down to ankles Row 250 10 Rollover V-sits 10 PVC pass throughs 10 PVC wall squats Row 250 10 Cat - Cows 10 Shoulder reach throughs 10 Iron Cross & ScorpionsPreWOD MobilityLax ball 1st rib (rotate the shoulders/arms while mobilizing)StrengthAll: OHS ComplexOHS…

7/31/2017

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CrossFit Initiative - CrossFitWarm-up2-3' jump rope (work on doubles for at least 2', then singles for the last 1') Circles - Head down to Ankles Then: 2 rds of Cindy + Hollow Body rocks & Superman rocks Last: 10 Iron Crosses & ScorpionsPreWOD MobilityBarbell Mash Calves & Achilles (at least…

07/28/2017

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CrossFit Initiative - CrossFitWarm-upTeams of 3 3 rounds each While 1 person is rowing 250m Person 2: Air squats Person 3: Planking then 3 inchworms Iron cross ScorpionsPreWOD MobilityPNF Hamstring stretchWODFit: Metcon (Time)Partner time!! 2 rounds 25 tire flips 25 alternating tire jump throughs 25 synchronized burpees 25 push press(45/33)…