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GW Performance - CrossFitWarm-upOverhead 10 (No Measure)Pre Class BB Smash - Lats/Triceps/Biceps Trigger - Should Ext. Rotators and Pecs Banded Mobility - Lats and Front Rack _________________________________ 1 Round - Mobility 3 Point Thoracic Stretch x 30sec E.S Wall Angles x 30sec Broomstick Circles x 5 E.W 2 Rounds -…

121116

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GW Performance - CrossFitWarm-upDeadlift 3 (No Measure)Pre Class Roll - ITB, Calves and Hamstrings Trigger - Glutes and Lower Back (Feet Raised) Mobility - Banded Pigeon and Downward Dog _________________________________ 1 Round Couch Hamstring x 30sec E.S Leg Swings x 10 E.S Roll to Straddle x 10 2 Rounds Mini-band…

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GW Performance - CrossFitWarm-upFYF OG (No Measure)PRE CLASS Trigger - Shoulders & Hips 2 x Banded Hip Stretches 2 x Banded Shoulder Stretches _________________________________ 1 Round x 30s Spiderman Lunge + Rotation (Alternate) Couch Stretch ES Frog Stretch Shoulder Dislocates 2 Rounds Wall Squats x 5 SL Hip Thrust x…

081116

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GW Performance - CrossFitWarm-upHandstand warm-up (No Measure)PRE CLASS Trigger / Release: BB Bicep Smash Post-shoulder cap trigger (external & internal rotation) ______________________________________________________________________________ 1 Round / 45sec each: - Banded extended front rack - Banded pec stretch - Banded Lat stretch 2 Rounds: - 20sec wrist flexion + 20sec wrist extension…

071116

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GW Performance - CrossFitWarm-upGeneral Warm Up 5 (No Measure)PRE CLASS Roll: everything Trigger: feet, calf and upper traps Mobility: glutes & adductors on wall _________________________________ 1 Round Walking Knee Hug x 10m Walking Samson x 10m Inchworm x 10m Spiderman x 10m Table Top Bear Crawl x 10m 2 Rounds…

051116

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GW Performance - CrossFitWarm-upFYF OG (No Measure)PRE CLASS Trigger - Shoulders & Hips 2 x Banded Hip Stretches 2 x Banded Shoulder Stretches _________________________________ 1 Round x 30s Spiderman Lunge + Rotation (Alternate) Couch Stretch ES Frog Stretch Shoulder Dislocates 2 Rounds Wall Squats x 5 SL Hip Thrust x…