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Crossfit 04/12/2018

PhysXtreme CrossFit 819 – CrossFit View Public Whiteboard Warm-up Mike general warm-up (No Measure) 25 jumping jack 25 jumping jack arms forward 16 spider man lunge 5 wide stance inch worm and 5 push up 20 side lunge 20 windmill 15 shoulder circle small, medium, big both direction 20 pretzel 20 wrist circle Mike barbell […]

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BC – 12/04/2018

PhysXtreme CrossFit 819 – Bootcamp View Public Whiteboard Warm-up No Weights Warm-Up – Barbell Torso (No Measure) 30 Sec Dynamic Calf Stretch Couch Stretch on rig-mount roller (static stretch for quads) 20 DB OH Press (Easy 20 reps) 20 Easy Angle Ring Rows 60-90 sec Deep Squat Position Stretch — rolling around the ankles & […]

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12/04/2018 – BC OCR

PhysXtreme CrossFit 819 – Bootcamp – OCR View Public Whiteboard Warm-up OCR Base warmup (No Measure) Body wraps All together! Arm cirlcles 10 each-Forward Large, med, small. Back Large, Med, small 20 Windmills 15 Squats 3 x Inchworm out Pushup T -PU T – PU 10 Squats 20 Alt Back lunges Can Can Butt Kicks […]

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Crossfit 03/12/2018

PhysXtreme CrossFit 819 – CrossFit View Public Whiteboard Warm-up Simon General Warm-up (No Measure) 400m row 10 angels&devils 10 hindu push ups 2x 5 scap pull ups + 5 strict T2B/leg raises 10 stand to squats 10 kang squats Weightlifting Front Squat (5×5 @75-80%) 8×30% 6×50% 5×60% 4×70% 2×2 @75% Metcon Metcon (AMRAP – Rounds […]

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