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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…

031016

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GW Performance - CrossFitWarm-upGeneral Warm Up 7 (No Measure)PRE CLASS Trigger: Posterior Shoulder, Pec & Biceps Mobilise: Thoracic & Hips ___________________________ 1 Round / 30 sec each: 3-point Ankle Flexion Wrist Flexion / Extension Single Arm BB Lat Mob 1 Round: 10 Push Plus 10 Scap Pull Up 10 Band…

300916

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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…

270916

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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…