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190219

Singing River CrossFit – CrossFit

Warm/Up:
Stationary Series x2
3 Warrior stretch (30 seconds per hip)
20 Halo’s
10 Inch worms

Metcon (Time)

21-15-9:

Cal Bike/Row

T2B/K2E

HRPU

190218

Singing River CrossFit – CrossFit

Warm-up: x25
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
Strength: 5 Sets
Hang Power Snatch + 2 OHS

Metcon (Time)

5 Rounds:

6 Burpee Box Jump 24/20

12 OHS 75/55

190215

Singing River CrossFit – CrossFit

Kris & Top Combined Team Birthday WOD: 2/14/60 – 2/5/70
Warm-up:
400m Run
25 Push-ups
25 Squats
25 Sit-ups
2 Minutes DU/SU Practice

Metcon (Time)

Buy-In 70 Cal Row (35 Cal each)

Then..

1 Round:

20 Med Ball Sit-ups (10 each)

Then..

4 Rounds (each)

11 Wall Balls (Alt placing ball on plate)

Then..

Cash-Out:

60 Burpees (Alt Each Burpee)

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