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CrossFit Lite 01/04/15

Easter Egg Hunt! (We are closed for Good Friday so TODAY is the Easter celebration!) Warmup: Whatever they find in their Easter Eggs! WOD: “Crain” with a twist: 30 minute AMRAP: 20 push-ups 50 m run 20 deadlifts 50 m run 20 box jumps 50 m run 20 burpees 50

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010415

Gymnastics warm-up Kipping handstand push-up practice Weighted strict Handstand push-ups or Strict negatives 3×12 For time: 800m run, 50 Double-unders, 100 Air squats, 50 Double-unders, 800m run

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CrossFit Lite 31/03/15

Warmup: Cats, camels and neutral spine session. Three rounds of 5/5 Squat mobility session! lunge length of gym lunge length of gym with thoracic twist Each person can grab an ab-mat for their knees: 1 minute holds at each: 1 – lunge with arms outside of leg 2 – lunge

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310315

Romanian dead-lift 3×12 5 sets: 20 Russian KB swings, 20 DB Split squats 10/10, 20 GHR, 20 GHD Sit-ups

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300315

Bench press 3×12 3 Rounds for time: 400m run, 12 Toes to bar, 21 DB Push-press

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CrossFit Lite 30/03/15

Bridge Run Warmup: 5 rounds: 5 ring rows 5 relax to hollows 5 kb swing & squat 5 pigeons/leg Lift Technique: Bergener Warmup Presses, behind the neck, in front, push press, push jerk WOD: “Grace” 30 clean and jerks for time!

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260315

A. In 5 sets: Back squat to heavy 1 B. E2MOM x12: 5 Back squats @75% of A C. 3 sets alternating with partner: Sled drag to fence and back – Sled drag is from hip

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CrossFit Lite 25/02/15

Warmup: 1000 m row Core brace in quadruped with elements of slow movement Hamstring stretches with bands Lift: 4 rounds: 10 kb swings 10 partner assisted glute ham lowers 10 bent over rows with kb WOD: Diane 21-15-9 Deadlifts Pushups

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