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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…

041016

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GW Performance - CrossFitWarm-upGymnastics Warm Up (Jaime) #2 (No Measure)Pre Class: Banded Lats Banded Pecs First Rib Release (septre) Triceps barbell smash (1min each side) 2 Rounds: - 45sec Downward Dog (stretch calves/push back and forward throughout) - 45sec Upward Dog (lower to elbows if too much force is going…