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[WOD092420] Warm-up Warm-up 1:00 Bike/ Row/ Run (Nasal Breathing, EZ Pace) Into… 3 ROUNDS 10 Glute Bridges 20 Shoulder Taps 10 Air Squats Metcon Metcon (AMRAP – Reps) EMOM x 28 MINUTES* MIN 1 – :50 Cal Row, Bike, or Run MIN 2 – 2 Wall Walks then DB Slides in Remaining Time (50/35)|(35/25) MIN…

[WOD092320] Warm-up Warm-up AMRAP x 4 MINUTES 8 Bootstrappers 10 Alt Groiners 12 Alt Cossack Squats Into… 3 ROUNDS :30 Bike (EZ pace) 5 Inch Worms + Push-Up 10 Tempo Squats (3111) w/ empty barbell Weightlifting Back Squat (3-3-3-3-3) Metcon *Rest at Least 5:00 b/t Efforts COOL DOWN FOR RECOVERY 5:00 Foam Roll Quads &…

[WOD092220] Warm-up Warm-up Workout WARM-UP 3 ROUNDS 10 Sumo Stance Good Morning :20 Active Hang* 30 Mountain Climbers *Athletes should focus on depressing shoulders down and back. EXTENDED WARM-UP ON A 10:00 RUNNING CLOCK… Build Sumo DL in Sets of 3-5 Reps & Practice Strict Bar Work* *Athletes can practice Strict T2B, Strict L-Raises, Strict…

[WOD092120] Warm-up Warm-up 1 ROUND 25ft Walking Leg Swings 25ft Walking Heel to Butt 25ft Toe Elevated Walk 25ft Heel Elevated Walk 25ft High Knees 25ft Butt Kickers 100m Run Into… 1 ROUND 5 Scap Pull-Ups 10 Shoulder Taps 10 Lunges 5 Ring Rows 5 Knee Push-Ups 10 Air Squats Metcon “NCMETCON BASELINE I” (AMRAP…

[WOD091920] Warm-up Warm-up 200m Run Into… 2 Rounds -10 Air Squats -8 Push-Ups -6 Burpees Into… 2 Rounds -10 Elbow Punches -5 Muscle Cleans -5 Strict Press -5 Behind the Neck Press (Snatch Grip) -5 Drop Squats Metcon Max-It-Out (Weight) -Partner WOD- (6) 5min Rounds [R1] Clean *Full* – Partner A: Find 1RM Clean –…

[WOD091820] Warm-up Weightlifting Metcon (Weight) STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Moderate-Heavy Complex 1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch (Score is Weight) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 6 Power Snatch (135/95)|(95/65) 6 Bar Muscle-Ups (Score is Rounds + Reps)

[WOD091720] Warm-up Warm-up 3 ROUNDS 10 PVC Pass Thrus 10/10 Around the World PVC Pass Thrus 10 Tempo Air Squats (3111) Into… 3 ROUNDS 10 PVC Overhead Squats 10 Alt. Samson Lunges 10 Bootstrappers SKILL 3 SETS FOR QUALITY 5 Tempo Overhead Squat (3131) (45/35)|(35/15) 10 Alt. Cossack Squat (No Measure) Metcon Metcon 4 SETS…

[WOD091620] Warm-up Warm-up 2 ROUNDS 10/10 Moose Antlers 10 Bent Over Reverse Plate Flys Into… 3 ROUNDS 1:00 Row* 10 Push-Up to Pike 12 Alt Box Step-Ups** *Increasing pace on the Row each round (EZ→ Mod → Hard) **Start on a lower box, increase height after 1st round Metcon Metcon (AMRAP – Reps) EMOM x…

Soldier City CrossFit – CrossFit Warm-up Warm-up (No Measure) 200m Run Into… 2 Rounds -10 Air Squats -8 Push-Ups -6 Burpees Into… 2 Rounds -10 Elbow Punches -5 Muscle Cleans -5 Strict Press -5 Behind the Neck Press (Snatch Grip) -5 Drop Squats Metcon Max-It-Out (Weight) -Partner WOD- (6) 5min Rounds [R1] Clean *Full* –…

Soldier City Fitness – Fit Warm-up Warm-up (No Measure) 200m Run Into… 2 SETS BARBELL WARM-UP (3-5 reps of each) Clean Grip RDL Hang Hi-Pull Hang Muscle Clean Hang Power Clean Strict Press Push Press Push Jerk Into… 200m Row Metcon Metcon (Time) “9/11” FOR TIME 2001m Run* 11 Box Jumps (30/24)|(24/20) 11 Thrusters (155/105)|(115/75)…