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Thursday 10.4.18 and Friday 10.5.18 XFit
Warm-up Squat freeze tags Skill Handstand work Lift Farmer carry relays Metcon 10 EMOM Evens- 4 cleans – 8 front squats- with DB Odds- 4 handstand push ups – 8 sit ups
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Wednesday 10.3.18 WOD
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Wednesday 10.3.18 & Thursday 10.4.18 Preteens & Teens
Warm-up 8 EMOM 14 squats 14 lunges 14 jumping jacks Skill Handstand progressions, scales, and practice Metcon 14 EMOM Evens- 4 cleans – 8 front squats Odds- 4 handstand push ups – 8 sit ups
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Wednesday 10.3.18 XFit Mini’s
Warm-up Rock Paper Scissors JUMP! Skill Handstand work Lift Farmer carry relays
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Tuesday 10.2.18 WOD
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Tuesday 10.2.18 XFit Juniors
Warm-up 8 AMRAP 20 high knees 20 butt kicks 20 jumping jacks 20 squats :20 wall sit :20 rest Skill Musical med balls Conditioning Everyone holds a wall sit Pass down the 10 lb wall ball, stand and shake it out Pass down the 12 lb wall ball, stand and shake it out Pass down […]
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October Programming Breakdown