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Thursday 11.15.18 CrossFit
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Thursday 11.15.18 & Friday 11.16.18 XFit Juniors
Warm-up Rowing Races Skill Rowing work Metcon 17 AMRAP- Partner up!!- split work evenly 200 meter row 20 jumps over the rower (or parallete to prevent injury) 20 DB front squat 20 lateral jumps over rower (parallete to prevent injury) 20 DB push press
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Wednesday 11.14.18 CrossFit
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Wednesday 11.14.18 XFit Mini’s
Warm-up Red light green light Skill Jump for distance Lift Sumo Deadlift High Pull Metcon 8 AMRAP 8 SDHP- 15# 8 box jumps 8 squats 1 wall walk
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Wednesday 11.14.18 & Thursday 11.15.18 Preteens & Teens
Warm-up 5 AMRAP 10 PVC orbits 10 PVC pass throughs 10 squats 100 m sprint 10 jumping jacks Lift Back squat 4×4 Push press 4×4 Deadlift 4×4
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Tuesday 11.13.18 CrossFit
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Tuesday 11.13.18 XFit Juniors
Warm-up Minute 1- 1 burpee, 1 squat, 1 jumping jack, Minute 2- 2 burpee, 2 squat, 2 jumping jack Minute 3- 3 burpees, 3 squats, 3 jumping jack Minute 4- 4 burpees, 4 squats, 4 jumping jacks Minute 5- 5 of each Minute 6- 6 of each Minute 7- 7 of each Minute 8- 8 […]
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Monday 11.12.18 CrossFit
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Monday 11.12.18 & Tuesday 11.13.18 Preteens & Teens
Warm-up Minute 1- 2 burpees plus 2 squats Minute 2- 4 burpees plus 4 squats Minute 3- 6 burpees plus 6 squats Keep adding reps by 2 until they get to 14 and 14. Then they are done. Lift Front Squat 2×2 10×1 Metcon 5 rounds 5 DB seated presses- challenging weight 2 wall walks […]
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Sunday 11.11.18 CrossFit