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171016

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GW Performance - CrossFitWarm-upClean & Jerk 1 (No Measure)PRE CLASS Trigger Lats, Hip Flexors & Glutes Banded Couch x 45s ES Banded Front Rack x 45s ES Banded Straddle x 30s ______________________________ 1 Round Thoracic Extension on GHD x 30s Pigeon Stretch on Bench x 30 ES Floor Pec Stretch…

111016

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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…

101016

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GW Performance - CrossFitWarm-up16.3 Warm Up (No Measure)PRE CLASS Trigger: - POSTERIOR SHOULDER + ROTATION!! - BB Bicep Smash - Hips & glutes Mobility: - Lateral Banded Lat / Oblique - Hamstrings _________________________________ 1 Round / 30 sec each BB Thoracic Extension Over Roller Front Line Neural Floss ES Down…

081016 – OBW

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GW Performance - CrossFitWarm-upMetcon (No Measure)PRE CLASS Trigger - post chain & glutes Roll - Thoracic & Lats Mobilise - Hip Hinge (band down dog variations) & Shoulder Internal Rotation (bully stretch) _________________________ 1 Round / 30 sec each Prisoner Good Morning Dislocates Perfect Stretch (ES) 1-2 Rounds 10-20 Reps…