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MONDAY 150216

Warm-up: Run or row 15 leg swings 15 squats Inch worms down Butt kicks back Banded hip distraction High knees down Broad jump back Strength: Every two minutes, for 12 minutes (6 sets)… Back Squat Set 1 – 5 reps @ 55% Set 2 –…

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SATURDAY 150214

Warm-up: Run or row Crossover symmetry 15 squats 10 push ups Inch worms down Bear crawl back 30 double Unders KB mash the legs/calves Lax to shoulders/triceps 10 ring rows Handstand practice Partner WoD: In teams of three, alternating complete rounds, complete as many rounds…

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FRIDAY 150213

Warm-up: Run or row 15 dislocates 15 leg swings Banded hip distraction complex 15 squats 10 push ups High knees down Butt kicker back Strength: Every two minutes, for 16 minutes (8 sets): Back Squat Set 1 – 5 reps @ 55% Set 2 –…

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THURSDAY 150212

Warm-up: Run or row Crossover symmetry 10 GHD sit-ups Bear crawl down Zombie back 15 hollow rocks Karaoke down/back Warm up with barbell (snatch) Barbell: Every 2 minutes, for 20 minutes (10 sets): Snatch x 1, 1 (rest 10 seconds between singles) Suggested loading per…

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WEDNESDAY 150211

Warm-up: Run or row Crossover symmetry 10 push ups 15 leg swings 10 pull-ups Inch worm down Crab walk back 15 dislocates Skill: Every 2 minutes, for 18 minutes… Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to…

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TUESDAY 150210

Warm-up: Run or row Roll out quads Lax to hips 15 leg swings 15 wall squats 10 push ups 10 ring rows Zombie walk down Inch worm back 15 dislocates 15 good mornings Strength: Every two minutes, for 16 minutes (8 sets of)… Front Squat…

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CS&F Intramural Open

The Intramural Open 2015 The CrossFit Open is a worldwide CrossFit competition. Our goals at Cumming Strength and Fitness: to educate and inspire. Competition helps with the ‘inspire’ part: the pressure to perform pushes you to train harder; the social boost of dozens of your…

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