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Schedule

9-22-16

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Thomasville CrossFit – CrossFit Advanced Weightlifting Bench Press (5-5-5-5-5) ~ 75-80%1RM Metcon Metcon (Time) 4x 500m row with 2min. rest @ moderate pace 4x 250m… Read More »9-22-16

9-22-16

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Thomasville CrossFit – CrossFit Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups… Read More »9-22-16

9-21-16

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Thomasville CrossFit – CrossFit Pre Workout https://youtu.be/JBHzXF-mVjY Warm-up Default warm-up 2 (No Measure) 10-15 passes in the foam roller. Back Armpit Glutes Inner thigh Hamstring… Read More »9-21-16

9-21-16

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Thomasville CrossFit – CrossFit Advanced Core Series A2 (No Measure) Back Extension 3×8 reps KB cross-chops 3×20 reps Weightlifting CORE Overhead Squat (1-1-1-1-1) pause in… Read More »9-21-16

9-20-16

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Thomasville CrossFit – Strength Weightlifting curl+press (15-15-15-15-15) curl a DB and press it overhead Gymnastics Ring Dips (10-10-10-10-10) Chin-Up (10-10-10-10-10)