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[WOD032221]

[WOD032021] Warm-up Warm-up 400m Run Immediately Into… 3 SETS 10 Jumping Air Squats w/ :01 pause in the bottom 8 Upright Rows 6 Barbell Good Mornings 4 Strict Press (Behind the neck if mobility allows) Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6…

[WOD031921] Warm-up Warm-up 1:00 Jumping Jacks into… AMRAP x 4 MINUTES 4 Alt. DB Snatch 4 Smooth Burpees 4 Box Jumps Over *In DB Snatch — focus on extension through the middle and fast punch! **In Smooth Burpees — focus on sprawl back and efficient stand-up (no rigid push-up)! ***In the BJO — focus on…

[WOD031821] Warm-up Warm-up EMOM x 6 MINUTES MIN 1 – Rowling* MIN 2 – :45 Perfect Stretch** *Rowling = Try to hit exactly 100m on the Rower … Over 100m = 2 Burpees, Under 100m = 5 Air Squats **Perfect Stretch = 1 Samson Stretch w/ Twist + 1 Groiner + 1 Hamstring Stretch on…

[WOD031721] Warm-up Warm-up 3 SETS 5 Inch Worms + Push-Up 10 Scap Push-Ups 10 Ring Rows w/ 1 sec Pause @ Top 10 Sumo KB Romanian Deadlifts SKILL EMOM x 12 MINUTES MIN 1 – :40 Gymnastic Pull* MIN 2 – :40 Double Under Practice MIN 3 – :40 Hollow Body Flutter Kicks (No Measure)…

[WOD031621] Warm-up Warm-up 3 ROUNDS 30 Mountain Climbers 10 Cossack Squats* 5 Kang Squats** 5/5 Single Leg DB RDL *Option to use DB as a Goblet Cossack Squats in the 3rd Round. **Perform with PVC or BB Weightlifting Back Squat (3- 3 – 3 – 3) 3-3-3-3 Back Squats* *Building from Moderate-Heavy to Heavy (Score…

[WOD031521] Warm-up Warm-up Workout WARM-UP 2 ROUNDS 1:00 Row 5 Bootstrappers 10 Slam Ball Deadlift 10 Slam Ball Press Into… 1 ROUND 1:00 Row 10 Groiners 10 Slam Balls 10 Elbow Punches Metcon Metcon (Weight) E2MOM x 12 MINUTES 3 TNG Power Clean & Jerk or Power Snatch* *Start light-moderate and build to heavy. (Score…

[WOD031321] Warm-up

[WOD031221] Warm-up Warm-up 2:00 SHOULDER PREP 1:00 Jumping Jacks :30 Plank Shoulder Taps :30 Single Unders Into… AMRAP x 5 MINUTES (For Quality) 1 Wall Walk 15 Double Unders :30 Arm Crosses / Arm Circles :30 Hollow Rock Metcon Crossfit Games Open 21.1 RX (Ages 16-54) (Time) For Time: 1 wall walk 10 double-unders 3…

[WOD031121] Warm-up Warm-up Workout WARM-UP 2 SETS 10 Bootstrappers 10 Alt Groiners 10 Alt Samson Lunges Into … AMRAP x 5 MINUTES 10 Slam Ball Deadlifts 10 Slam Ball Lunges 10 Slam Ball Push Press 20 Weighted Deadbugs (w/ Slam Ball) Metcon Metcon EMOM x 10 MINUTES MIN 1 – AMRAP of 4 Slam Balls…