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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Mon, Mar 7 2022 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1964 days ago) |
030722(Time) Warm Up 5:00 Cardio of choice - :30 of each (:15 each direction) Neck, Arm, Hip, knee, ankle circles 10 Pass Throughs 10 Band Pull Aparts 30 Seconds Band Lat Stretch (R) 30 Seconds Band Lat Stretch (L) 30 Seconds Shoulder Opener Hold 10 Scap Pull Ups 10 Hollow Arch 5 Pull Ups Conditioning Weighted chest-to-bar pull-up 1-1-1-1-1 reps Weighted dip 1-1-1-1-1 reps Run 1 mile for time Scale Jumping pull-up, slow descend 5-5-5-5-5 reps Jumping dip, slow descend 5-5-5-5-5 reps Jog 1 mile for time |
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