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CrossFit — October 10, 2019

CrossFit — October 10, 2019

10.10.19 Warm-up WARM UP 15 KB Deadlifts (light) 10 Scap Push Ups 10 Scap Pull Ups :30 Forearm Plank Hold 15 KB Russian Swings 5


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CrossFit — October 9, 2019

10.9.19 Warm-up WARM UP Down and Back Up-Down Broad Jumps Lateral Banded Monster Walks Forward/Backward Banded Monster Walks 10 Banded Glute Bridges 10 Band Pull


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CrossFit — October 8, 2019

10.8.19 Warm-up WARM UP 200m Run as a Class Down and Back DB Waiter Walk 10 Scap Push Ups 10 Up + Down Dogs 5


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CrossFit — October 7, 2019

10.7.19 Warm-up WARM UP 25 Jumping Jacks 10 Up + Down Dogs 10 Scorpions 10 Lunges with Thoracic Rotation 10 Squat with Reach 15 Up


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CrossFit — October 7, 2019

10.7.19 Warm-up WARM UP 25 Jumping Jacks 10 Up + Down Dogs 10 Scorpions 10 Lunges with Thoracic Rotation 10 Squat with Reach 15 Up


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CrossFit — October 5, 2019

10.5.19 Warm-up Coaches Choice!! Metcon (AMRAP – Rounds) In Teams of 2: 30 minute AMRAP 100/70 Calorie Row 90 Box Jump/Step Overs (24″/20″) 70 Alternating


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CrossFit — October 4, 2019

10.4.19 Warm-up 15 Band Pull Aparts 10 Band Pass Throughs 10 Air Squats :30 Single Under Practice 10 Scap Pull Ups 10 Back Squats 15


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CrossFit — October 3, 2019

10.3.19 Warm-up 2 Rounds Clean Grip Deadlift 3 Clean Pulls 3 Clean High Pulls 3 Power Cleans 3 Push Press/Push Jerks (round 1/2) 5 Up


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CrossFit — October 2, 2019

10.2.19 Warm-up 10 Scap Pull Ups 10 Hollow Rocks 10 Arch Rocks 10 Squats 10 Slam Ball Deadlifts 10 Beat Swings 10 Ring Rows 10


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