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September 23, 2018

Mob: Softball Piriformis/Lumbar Spine x2m

  • Banded Traction Lumbar (Arch/Round + Rotations x10e)

(What’s the hardest thing about CrossFit?)

2 rounds:

PVC Hip Hinge x5e

KB Deadbug Iso Hold x30s ea

Jog 200m  

Skill: Hip Hinge Skill

2x5e

KB ½ RDL

RDL RDL to DL

Strength: Convent...

September 15, 2018

Mob: FR Lats Upper Back x2m

(What’s your favorite time to wake up if you had a choice?)

2 rounds:

Band Up Spreads x10

KB Swing x10

Spiderman w reach x5e

Skill: Snatch Tech

1x5 PVC

1x5 BB OLy W/U

2x1 Hang High Pull (bk) + 1 Hang Squat Snatch    W/U

5x1 Hang HP (bk) + 1...

August 16, 2018

Mob: FR Upper Back and Lumbar Spine x2m (Would you rather be able to talk with the animals or speak all foreign languages?)

Dynamic W/U  

Skill: HSW tech

2 sets

Hollow body Rocks x10

Wall Walk/Pike Walk x3 + 10s Hold

Partner Spotted Partner Kick-up (Fit/Perf = Wall, Rx/Comp...

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