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Friday

Great State CrossFit – CrossFit Warm-up Warm-up (No Measure) 5 CAL BIKE 10 BANDED AIR SQUATS 5 CAL BIKE ARM ONLY 10 STEP UPS 5 CAL BIKE 10 PVC PASS 5 CAL BIKE ONLY ARMS 10 PUSH UPS OR RING [...]

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THURSDAY

Great State CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 MIN ROW INTO 3ROUNDS 10 BANDED ABDUCTOR RAISE EACH SIDE 10- HIP EXT 10 KB SUMO DL 10 GLUTE BRIDGE WITH BAND 10 SINGLE LEG [...]

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Tuesday

Great State CrossFit – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 30 Mountain Climbers 5/5 DB Deadlifts 5/5 SA DB Bent Over Row 5/5 SA DB Hang Power Clean Strength Hang Power [...]

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MONDAY

Great State CrossFit – CrossFit Warm-up Warm-up (No Measure) ALTERNATING TABATA (:20 ON/ :10 OFF) 8 ROUNDS TOTAL… 1: Air Squat (1111) 2: Single Unders* *Change up this movement every [...]

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Friday

Great State CrossFit – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES :30 Bike 3 SA DB Strict Press + 3 Push Press (R) 3 SA DB Strict Press + 3 Push Press (L) 12 BW Lunges Strength [...]

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Thursday

Great State CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 100m Run 5/5 Single Arm, Single Leg Bent over Row* 10 Glute Bridges 5 Inch Worms *Position is similar to an RDL, right [...]

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Wednesday

Great State CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 200m Run 10 DB Goblet Box Step-Overs 7/7 DB Strict Press 5 Burpees Strength Push Press (10-10-10) 10-10-10 Push Press [...]

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Tuesday

Great State CrossFit – CrossFit Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 8/6 Cal bike 2 length walking lunge 8/6 cal bike 10 weighted step ups 8/6 cal bike 10 banded air squats 8/6 [...]

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Monday

Great State CrossFit – NC45 Warm-up Warm-up (No Measure) 3 MIN FOAM ROLL INTO 8 MIN AMRAP 8 CAL ROW 8 BACK EXT 8 CAL ROW 8 KBS 8 CAL ROW 8 EB GM 8 CAL ROW 8 CLEAN HIGH PULL Strength Hang [...]

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Monday

Great State CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 MIN FOAM ROLL INTO 8 MIN AMRAP 8 CAL ROW 8 BACK EXT 8 CAL ROW 8 KBS 8 CAL ROW 8 EB GM 8 CAL ROW 8 CLEAN HIGH PULL Strength [...]