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Tuesday

Great State CrossFit – CrossFit Warm-up Warm-up (No Measure) PARTNER WARM-UP 3-4 SETS EACH P1 —> Bike for Cals (increase pace every time on the bike) P2 —> DB Complex* Deadlift SA DB Swing [...]

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Monday

Great State CrossFit – NC45 Warm-up Warm-up (No Measure) 3 ROUNDS (7:00 MINUTE CAP) 5 SA KB DL* 5 SA Russian KBS 5 SA KB Clean 5 SA KB Thruster 100m Jog *Complete one full round of the KB [...]

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Monday

Great State CrossFit – CrossFit Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 10 Toe-Touch Jumping Jacks 8 Up-Downs 6/6 BW Single Leg RDL 10 Alt Supermans Then… 2 ROUNDS 5 Bootstrappers 5 [...]

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Sunday

Great State CrossFit – CrossFit Warm-up Warm-up (No Measure) Play a Game! then… After the game, have athletes perform the following dynamic stretching routine… 1:00 at Each Station: [...]

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Saturday

Great State CrossFit – CrossFit Warm-up Warm-up (No Measure) IN TEAMS OF 2… AMRAP x 8 MINUTES 8 Slam Balls 8 Alt Box Step Ups 8 Cal Bike P1 completes one full round, while P2 holds a [...]

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Friday

Great State CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 MIN BIKE, ROW, RUN INTO 6 MIN AMRAP 10 PVC PASS 10 90/90 1 MIN BPA 10 DIP NEGATIVES 10 EB PUSH PRESS INTO >INCHWORM< INTO 5 [...]

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Thursday

Great State CrossFit – CrossFit Warm-up Warm-up (No Measure) Graduated Warm-up (R1 → R2 → R3) 3 ROUNDS (10:00 CAP) 8 Cal Row 65% → 75% → 85% 8 Ring Rows → Scap Pull-ups → [...]

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Wednesday

Great State CrossFit – CrossFit Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 5 Inchworms 7 Single KB Sumo Deadlifts 7 Ring Rows 7 Plate G2OH 15 Plate Hops Skill Warm-up (No Measure) ON A [...]

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Tuesday

Great State CrossFit – CrossFit Warm-up Warm-up (No Measure) Foam Roll During Intro! 2 ROUNDS 5 Tempo Air Squats (3311) 5 Tempo Back Squats (empty bar- 3311) :20 Hollow Hold :20 Superman [...]

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Monday

Great State CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 5 Inch Worms (no Push-Up) 5 Push-Up to Pike 10 Alt Groiners 10 Alt Samson Lunges 10 Arm Circles (building in height as [...]