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  Jogging on the spot with L&R ground touches, Calf Pumps & boot strappers, Bird-dogs, Fire hydrants, Air and jumping squats mountain climber complex Shoulder and Hip act. (bands) Ring holds, slow lowers, dips & kips     Gymnastics 8 Min EMOM Drills   ·     1st Min: Ring transitions ·     2nd Min: Dumbbell Alt. Shoulder…

  200m row/run/ride/erg Calf pumps, Mountain climbers, bird dogs Air squats w. thoracic twists. Scap pull ups & lat pull backs into knee raises and knees to elbows Burgener warm-up then Push Jerk with empty bar   Strength Development Push Jerks   5 – 4 – 3 – 2 – 1 @ 2 minutes/set  …

  Dynamic (high knees, butt kicks, grapevines) Scorpions & bird dogs Calf pumps, boot strappers Air squats with twists & rocks Shoulder activations (band) Windmills and wrist rolls     Heart starter/Warm-up   4 Minute AMRAP   ·     5 Scap. Pulls/Hollows & arches ·     3 Inchworms ·     4 lunge Steps ·     5 Air squats  …

    Practice Sessions    

    200 metre run Dynamic warmup Scorpions, bird-dogs Shoulder & hip activations with a band Air squats with twists Scap pull ups & lat pull backs Individual movement warm up.   Memorial WOD   “Mike C”   CrossFit Luminary Coach Michael Cannon   Died 01/03/2020   For Time (Team of 3):   Buy-in: 800…

  2 minutes bike/row/erg calf pumps, boot strappers bird dogs, air squats, Cossack squats, mountain climbers, Shoulder activations (dowel)     Technique Development Rope Climbs   Progression development 10 minutes   ·    Feet lock positioning ·    Strong Pulls     WOD   20 Minute AMRAP   ·  1 Rope Climb ·  10 Kettlebell swings · …

  Dynamic (lunges and spidermans), Calf pumps, Air squats Cossack & squat jumps Shoulder activations (band on rig) Scap pull ups & lat pull backs into pull up progressions Burgener warm up   Strength Development Snatch Balance   5 – 4 – 3 – 2 – 1 @ 2 minutes/set   Aiming for: · Engaged…

  Jogging on the spot with L&R ground touches, Calf Pumps & boot strappers, Bird-dogs, Fire hydrants, Air and jumping squats Shoulder activation (bands) mountain climber complex push up complex box steps     Gymnastics 8 Min EMOM Drills   ·     1st Min: Ring Rows ·     2nd Min: Hand Release Push-ups (Forte Practice)   Looking…

  200m row/run/ride/erg Calf pumps, Mountain climbers, bird dogs Air squats w. thoracic twists. Windmills and wrist rolls Penguin jumps Scap pull ups & lat pull backs into strict into kipping pullups     WOD   15 Minute AMRAP   ·    10 Pull-ups ·    15 Ball slams ·    50 Double-unders   Aim for: ·    Building…

SUNDAY   Practice Sessions