Month: September 2014

10/1/14

Main – CrossFit Warm-up 15min. Modified Catalyst Warm-up (No Measure) 1-2min. warm-up movement of coaches choice 8-Wrist circles(each direction) 8-Elbow circles(each direction) 8-Arm circles(each direction) 8-Over & back 8-Arm rotations(each direction) 8-Tricep stretch side-bends(each direction) 8-Trunk rotations(each direction) 8-Bow & Bend 8-Hip circles(each direction) 8-Iron cross(each leg) 8-Scorpion(each leg) 8-Walking lunge & twist(each leg) 8-Spiderman …
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9/30/14

Main – CrossFit Warm-up 6min. Gymnastics Warm-up (No Measure) 8-Neck rolls 8-Wrist rolls 8-Arm circles 8-Over & backs 8-Trunk rotations in a straddle 8-Trunk rotations in a straddle(with turn and calf pump) 8-Straddle bow and bend 8-Pike bow and bend Pike stretch seated Straddle stretch seated Butterfly stretch Seal Stretch Cat Stretch DD Pigeon DD …
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9/29/14

Main – CrossFit Warm-up 15min. Modified Catalyst Warm-up (No Measure) 1-2min. warm-up movement of coaches choice 8-Wrist circles(each direction) 8-Elbow circles(each direction) 8-Arm circles(each direction) 8-Over & back 8-Arm rotations(each direction) 8-Tricep stretch side-bends(each direction) 8-Trunk rotations(each direction) 8-Bow & Bend 8-Hip circles(each direction) 8-Iron cross(each leg) 8-Scorpion(each leg) 8-Walking lunge & twist(each leg) 8-Spiderman …
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Team WOD

Main – Team WOD Metcon Metcon (AMRAP – Reps) Team WOD

9/26/14

Main – CrossFit Warm-up 6min. Gymnastics Warm-up (No Measure) 8-Neck rolls 8-Wrist rolls 8-Arm circles 8-Over & backs 8-Trunk rotations in a straddle 8-Trunk rotations in a straddle(with turn and calf pump) 8-Straddle bow and bend 8-Pike bow and bend Pike stretch seated Straddle stretch seated Butterfly stretch Seal Stretch Cat Stretch DD Pigeon DD …
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