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CrossFit — September 17, 2019

CrossFit — September 17, 2019

9.17.19 Warm-up Hip, Knee and Ankle rotations :30 Foam Roll each Lat 1:00 Thoracic Spine Foam Roll 10 Russian Baby Makers 10 Squats with Thoracic


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CrossFit — September 16, 2019

9.16.19 Warm-up 7 Up + Down Dogs 3 x :20 Hollow Hold, :10 Rest 7 Scap Pull Ups 7 Blank Bar Overhead Squats 3 x


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CrossFit — September 16, 2019

9.16.19 Warm-up 10 Up + Down Dogs 3 x :20 Hollow Hold, :10 Rest 10 Scap Pull Ups 10 Blank Bar Overhead Squats 3 x


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CrossFit — September 14, 2019

9.14.19 Warm-up Icebreaker and stretches as group circle. Focus on squat mobility (hips, ankles) and overhead mobility (shoulders, thoracic spine) 3 Rounds 5 Russian Swings


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CrossFit — September 13, 2019

9.13.19 Warm-up 10 Barbell on back Good Mornings 10 Glute Bridges 10 Barbell Sumo Deadlifts 10 Single Leg Glute Bridges Each Leg 10 Barbell Deadlifts


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CrossFit — September 12, 2019

9.12.19 Warm-up 10 Lunges 2 Wall Walks 10 Air Squats 2 Wall Walks -then- 2 Rounds 6 False Grip Ring Rows 3 Low Ring Muscle


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CrossFit — September 11, 2019

9.11.19 Warm-up Down and Back KB Waiters Walk with Each Arm 5 KB Windmills each arm 10 Scap Push Ups 10 KB Russian Swings 10


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CrossFit — September 10, 2019

9.10.19 Warm-up 10 Hip Rotations each direction 10 Knee Rotations each direction 10 Ankle Rotations each foot 10 Air Squats (feet shoulder width) 10 Scap


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CrossFit — September 3, 2019

9.3.19 Warm-up Walking Lunge with rotation → Reverse Walking Lunge with arms overhead ← Inchworm + Push Up → Squat + Broad Jump ← -put


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CrossFit — September 2, 2019

Eva Warm-up Toe Walks → Heel Walks ← Walking Quad Stretch → Walking Knee Hug ← Side Shuttle →← Grapevine →← High Knees → Butt


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