Month: March 2018

Saturday, 033118

  Prep :30-:40 sec Banded dorsiflexor ankle stretch **https://www.youtube.com/watch?v=3RoRqUrIZ_c 1-2 mins rolling out saps **individually 1-2 mins rolling out hip flexors # Activation 10 Ring rows 10 Alt DB hammer curls 15 Body weight goodmornings 20 Alt walking calve raises x2 # Warm-up :40 sec row :30 sec bike 20 DUs x3 – 2 Rounds …

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Friday, 033018

Announcements: Masters Training Day April 7th @CrossFit Free, 10am-12;30pm Following De-Load week, we will switch training over as if we were prepping for qualifier. Masters qualifiers WODs will be programmed in DE-Load week continues   Prep 1-2 mins rolling out hip flexors 1-2 mins rolling out glutes 1-2 mins lightly rolling out chest 1-2 mins …

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Wednesday, 032818

Announcements: Masters Training Day April 7th @CrossFit Free, 10am-12;30pm Following De-Load week, we will switch training over as if we were prepping for qualifier. Masters qualifiers WODs will be programmed in DE-Load week continues Prep 2-3 mins rolling out upper thoracic :40-:60 sec mash out traps # Activation 8-10 reps Double plate chest press 10-12 …

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