Month: November 2017

Wednesday, 112917

Join Saturday December 2nd @CrossFit Free, we will kick things off @10am   Prep 2-3 mins rolling upper thoracic 2 mins rolling out lats # Activation 15 scap retractions in plank 15 single arm weight lying serrates punches **each 15 standing serrates punches w/foam roller **pause @top # Warm-up :45 sec bike @10 min bike …

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Tuesday, 112817

Join us this Saturday  December 2nd @CrossFit Free for our Masters Training Day. We’ll get things started @10am   Prep 2-3 mins rolling upper thoracic 2-3 mins rolling out hip flexors – Activation 12 banded DLs 12 single leg lying banded hip flexor pulls **each 12 Banded cap squeezes x2 # Warm-up 500m row **10 …

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Monday, 112717

  Activation 12 Leg extensions **2nd RND weighted 12 alt. banded side steps 12 banded goodmorings x2 sets # Warm-up :30 sec row :15 sec of hollow rocks :30 sec bike :15 sec of supremans x2 – 3 Rounds 10 Air squats 8 Ring rows 6 v-ups 4 Slam ball squat clean thrusters # Mobility …

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Saturday, 112517

Activation 15 banded scap squeezes 15 Single arm lying serrates w/pause @top 15 single straight arm lat pulldowns # Warm-up 3 Rounds 150m row 7 push-ups w/downward dog 10 lunges 7 ring rows – 150m row 7 single arm DB OH presses 10 air squats 7 single DB rows – 150m row :10 sec HS …

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