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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 – 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 [...]

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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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Friday

Great State CrossFit – CrossFit Warm-up Warm-up (No Measure) WARM UP(20 MIN CAP) PERFECT LUNGE +10 BANDED AIR SQUATS TOE TOUCH + 10 PVC PASS WALKING QUAD +6 TGU + 20 BCR LATERAL BANDED [...]

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Monday

Great State CrossFit – CrossFit Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES* 30 Single Unders 10 Med Ball Front Squats 10 Med Ball Strict Press *3:00 into the AMRAP switch movements to [...]

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Tuesday

Great State CrossFit – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Slam Ball Deadlifts 6 Alt. Slam Ball Around the Worlds* 5 Slam Ball Strict Press 20 Mountain Climbers *Slam [...]