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Blog Friday, 9.8.2017

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Friday, 9.8.2017

  • by rbwrv
  • September 7, 2017

Friday, 9.8.2017

CrossFit Class: 5:30am, 7:30am, 9:00am, Noon, 4:00pm, 5:30pm

Saturday Class at 8:00am due to early Kickoff

Warm up:

3 Rounds

-10 Banded Good Mornings

-10 Banded Pass Thru

-20 Sec Superman Hold

-20 Sec Hollow Hold

Mobility:

Posterior Chain

Hips

Shoulders

Strength:

A) Tempo Deadlift

-5×3 (4 seconds down) working to heavy 3

B) Box Jumps

-5×5

WOD:

5-10-15-20-25

Hand Release Push up

Air Squat

-200m Run

Accessory:

Overhead Plate Hold

-3 Minutes

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