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11142014

Main – CrossFit Group WOD

Thank god it’s Friday!! Send Coach Tom a personal note of encouragement on FB or something to help carry him through the Worlds Toughest Mudder this weekend.

This is the last day for sign up for Andrea Bath RHN Group Nutrition Coaching. There is a lot of value in these classes, please help make this happen by spreading word outside to anyone you know that might be interested, thanks!

Med Ball Warm-up (No Measure)

With a partner, 30 seconds each of:

1./Two hand shove through chest

2./ Twist to right and shove

3./ Twist to left and shove

4./ Seated twist to right and shove

5./ Seated twist to left and shove

6./ Ballistic sit-up

Junkyard Dog Warmup (No Measure)

With a partner:

Hop the extended arms and legs of your sitted partner 10 times, then switch. Then Hop over crawl under your partner 10 times then switch.

2 Rounds all together.

Hip mobility work in the warmup time remaining.

Banded Good Mornings (No Measure)

3x 20 Banded Good Mornings. 90 second hip stretch between sets
Move quickly through the banded goodmorning reps, keep your back flat and squeeze the glutes!

Deadlift (5 5 5 5 5 )

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 8 minutes of:

3 KB Swings

3 Toes-To-Bar

6 KB Swings

6 Toes-To-Bar

9 KB Swings

9 Toes-To-Bar

12 KB Swings

12 Toes-To-Bar

15 KB Swings

15 Toes-To-Bar

18 KB Swings

18 Toes-To-Bar

21 KB Swings

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

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