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Sunday

Great State CrossFit – CrossFit Warm-up Warm-up (No Measure) Grab a partner and a Barbell! 1 ROUND EACH… P1: AMRAP of… 5 Push-Up to Pike 10 Alt. V-Ups 15 Air Squats P2: Run 400m When [...]

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Saturday

Great State CrossFit – CrossFit Cool Down Warm-up (No Measure) FOR RECOVERY 3:00 Slow Walk w/ Nasal Breathing Only 3:00 Slow Bike or Row w/ Nasal Breathing Only Into… FOR QUALITY 6:00 of HS [...]

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Friday

Great State CrossFit – CrossFit Warm-up Warm-up (No Measure) 10 MIN AMRAP 10 PVC PASS 10 SIT UPS 10 AIR SQUATS WITH 3 SEC PAUSE 10 SCAP PUSH UPS 10 As,Ts,Ys Workout Metcon (No Measure) 2 [...]

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Thursday

Great State CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 MIN BIKE :30 SEC ARM/:30 SEC ARMS AND LEGS 3 ROUNDS 6- PVC PASS 8- PUSH UPS 10 -90/90 12- TRI EXT 1 MIN BPA Strength Bench [...]

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MONDAY

Great State CrossFit – CrossFit Warm-up Warm-up (No Measure) 1 ROUND 1:00 Row 10 Groiners 8 Lunges 6 Tempo Air Squat (2121) 1 ROUND 1:00 Row 10 MB Push Press 8 MB Overhead Lunges 6 Tempo MB [...]

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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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Thursday

Great State CrossFit – CrossFit Warm-up Warm-up (No Measure) 1 ROUND P1: 200m Run P2: Row (run is timer) *alternate P1 and P2 Into… 1 ROUND 5/5 SA Ring Rows 5/5 SA Strict Press 10 Groiners [...]