Justine hard at work!
Warmup: 12 minutes of
10 banded pull aparts
20 banded monster walks
20 banded monster side steps - alternating sides
10 reverse hypers
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Buy-in: 3x12 Ring Pushups
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WOD: 24-22-20-18-16-14-12-10-8-6-4-2 of
MedBall Cleans 30-20/16#
Ab Mat Situps
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Strength: OTMx12 minutes
3 Shoulder Presses
Warmup: 5 Rounds of
10 kbs
10 Ring rows
10 reverse hypers
10 Russian twists with medball
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Buy-in: 4x8 Lateral raises + Front Raises
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WOD: 4x3 minute AMRAP ~ 2 minutes rest between
3 Thrusters 155/95#
6 Front Rack Lunges 155/95#
20 Double Unders
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Endurance: meet at Elm City CrossFit @ 530 am
Brick
Group Bike + 20 minute run
Warmup: 12 minutes
10 kbs
20 meter bear crawl
30 second plank hold
40 jumping jacks
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Buy-in: 3x10 GHD Situps
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Strength: Deadlift 3x10 ~ Unbroken
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WOD: "GAB" ~ This workout is to honor one of our very own. We are very sad to see Gab go but we are excited for her new start in New York. Your work ethic, focus and strength is symbolic of our community and spirit that lives at Elm City CrossFit. You will forever be in our thoughts and part of our family. We would like to wish you good luck and hope that if you are ever in the area, please do not hesitate in dropping in to see your Elm City family.
For Time:
800 meter run
30 wall balls 20/14#
20 Clean & Jerks 135/95#
10 box jumps 30/24"
15 Pullups
400 meter run
20 wall balls
10 clean & jerks
5 box jumps
30 pullups
