Warm Up – 3 rounds: 5 Pass Throughs 5 Active Shoulders 5 Halos 5 Figure 8s Kettlebell Mania 
Technique: Armbar, half get up, TGU, Windmill. 2 of each, all on one arm You can use dumbbells or kettle bells, try and go up each round. 3 Rounds total WOD: Ascending
Warm Up: Foam Roll High Knees, Butt Kickers, 5 inch worm push ups, Karaoke, Arm pump and knee up, 5 Inch worm push ups Technique: Pull Ups AEMOM x12 5 strict Pull ups 6 shuttle run Partner WOD: “Everyone Loves Burpees” 5 minute Amrap: Partner Bar Hang while other partner
We are very happy to announce a new focus group that will be offered beginning Thursday, Novemeber 12th. Do you feel like mobility is holding you back from achieving your goals in CrossFit? Do you feel like you know you NEED to stretch but are lost in which areas to
First day of Marco’s Programming 😀 Warm Up: 10 wall Squats Knee to chest, lunge, elbow to ankle x5 Ankle Up, lunge, twist x5 10 Wall Squats A1. Back Squat-3×12 A2. Dowel Pass Throughs, 5 and 5 Wod: 30-20-10 OH Walking Lunges Box Jumps
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