WOD

7
Feb

Friday

Live Free CrossFit – CrossFit Prehab Scapula Push ups x10 Banded Tricep Extensions x10 x3 Bench Press (1 Rep Max ) WOD: Metcon (Time) 400m...
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6
Feb

Thursday

Live Free CrossFit – CrossFit Prehab 6-8 Kips 6-8 Barbell Only thrusters x2 WOD : Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Accessory Work...
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5
Feb

Wednesday

Live Free CrossFit – CrossFit Prehab Supinated Hip Extension x10 Good Mornings x10 Reverse BW Lunge x10 x2 WOD : Metcon (Time) 40 Deadlifts(Adv-185/135)(Int-135/95)(Beg-95/65) 400m...
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4
Feb

Tuesday

Live Free CrossFit – CrossFit Prehab 5 Scapula Pull Ups (Tempo 2020) 10 Band Pull Aparts X2 Pull-ups (Max Strict ) WOD : Metcon (Time)...
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3
Feb

Monday

Live Free CrossFit – CrossFit Prehab 10 cossack squats (5 each side) 10 Tspine semi circles (5 each side) x2 Front Squat (MAX ) WOD:...
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2
Feb

FGB-ish

Live Free CrossFit – CrossFit SKILL WORK Metcon FGB-ish (AMRAP – Reps) FGB-ish 3 Rounds, total score :40 ME WB (20/14) :20 Rest :40 ME...
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1
Feb

Hold tight

Live Free CrossFit – CrossFit Metcon (Time) From 0:00 – 15:00 3 rounds 500/300 M row 20 Sumo deadlift high pull (W) (95/65) (85/55) (75/35)...
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31
Jan

Happy Friday!!!

Live Free CrossFit – CrossFit Metcon (Time) (Adv-5 Muscle Ups)(Int-7 C2B)(Beg-9 Pull ups) 5 Thrusters(Adv-135/95)(Int-115/85)(Beg-95/65) x3 Run 400m 10(Adv-T2B)(Int-Knee Raises)(Beg-Situps) 10 Bar Over Burpees x3...
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