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WEDNESDAY 20210224

Warm-up

Line Drills:
Zombie Walks
Butt Kicks
High Knees
Spiderman Lunge
Toe Walks
Heel Walks
Lunge w/Twist
Side Shuffle (down/back)

10 Leg Swings Front/Back Side/Side
10 Internal/External Hip Rotations
10 Downward/Upward Dog Transitions
10 Scorpions

2 Rounds:
6 Push-ups
6 Air Squats w/pause


Strength and Skill

Every minute on the minute for 8:00:
Min 1 – :15-20 Hollow Body Flutter Kicks
Min 2 – 6-8 Side Plank Arch-ups (6-8 Per Side)*

* These can also be performed from the knee.

FITNESS 20210224

As many rounds and reps as possible in 16 minutes:
400M Run
20 Wallballs (16/12#)
15/12 Push-ups
10 Hang Power Cleans (115/85#)

Scoring: Rounds + Reps


PERFORMANCE 20210224

As many rounds and reps as possible in 16 minutes:
400M Run
30 Wallballs (20/14#)
20/15 Hand Release Push-ups
10 Hang Power Cleans (165/115#)

This workout is inspired by “The Natural” Jeff Gravitt who has mastered all current and yet to be discovered movements in CrossFit.

Donate to make Jeff do burpees at this link:
interland3.donorperfect.net/weblink/WebLink.aspx?name=E345640&id=11

Scoring: Rounds + Reps

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