Month: April 2018

Tuesday 5/1/2018

Outcast CrossFit – CrossFit Warm-up (No Measure) Row 200m Ski erg 100m 12 tabata rds Dislocates 5 Med ball cleans 5 Burpees 20 double unders 20 Seconds Jumping Jacks Active Spidermans Active Samson Push-up to Down Dog Chest stretch Mobility :30 sec each Wall Stretch Wrist Stretch Childs pose Front rack stretch Mini band wall …
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Monday 4/30/2018

Outcast CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 100m ski erg 10 cal bike 12 Tabata Rounds 5 Burpees 5 Med ball cleans Dislocates 5 Ring rows :20 Seconds Knuckle drags Active Spidermans Active Samson Push-up to Down Dog Jumps squats Mobility 30 Seconds Wall stretch Pigeon pose Childs Pose Hamstring stretch Hamstring …
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Sunday 4/29/2018

Outcast CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 100m ski erg 200M Run 12 Tabata Rounds Jumping Jacks Wall Balls Push ups Grasshoppers :20 Seconds Active Spidermans Active Samson Knuckle Drags Side Lunges Mobility :30 Seconds Thread the Needle Lower Back Stretch Childs Pose Wall Stretch Calf Stretch Metcon Metcon (AMRAP – Reps) …
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Saturday 4/28/2018

Outcast CrossFit – CrossFit Warm-up (No Measure) 15 cal AB 100m ski erg 12 tabata rds 15 Double unders 5 Ring rows 5 Hang power clean 5 Kettle bells Teaching Weightlifting Warm up to workout wright Metcon Metcon (AMRAP – Reps) 10 MIN total KB complex Switch every min (Start where other left off) 55/35 …
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Friday 4/27/2018

Outcast CrossFit – CrossFit Warm-up (No Measure) Ski erg 100m bike 10 cals 12 Tabata rds double unders Dislocates burpees Shoulder press 20 seconds Childs pose Active Spidermans Side Lunge Active Samson Chest stretch Mobility 30 seconds for each: Hang from bar Handstand hold Band pulls Shoulder distraction Mini-Band Wall walks Teaching Go over Presses …
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