Month: May 2018

Friday 6/1/2018

Outcast CrossFit – CrossFit Warm-up (No Measure) Ski erg 100m bike 10 cals 12 Tabata rds double unders Hang power cleans Kettle bell swings Front squats 20 seconds Knuckle Drags Active Spidermans Side Lunge Active Samson Mobility Couch stretch– :30 Seconds Pigeon pose :30 seconds Squat hold -:30 seconds Wrist stretch -30 seconds Front rack …
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Thursday 5/31/2018

Outcast CrossFit – CrossFit Warm-up (No Measure) Ski 100m AB 10 cal 12 Tabata rds 5 kettle bells 10 walking lunges 5 Shoulder press Double unders :30 Seconds Down Dog to Up Dog Active Spidermans Active Samson Knuckle Drags Mobility Wall stretch – :30 Seconds Pigeon Pose – :30 Seconds Each Side Childs pose -:30 …
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Wednesday 5/30/2018

Outcast CrossFit – CrossFit Warm-up (No Measure) 100m ski erg 10 cal bike 12 tabata rds Good mornings lunge in place Burpees slam balls :20 Seconds Active Samson Active Spidermans Push-up to Down Dog Mobility Hamstring stretch on wall – 30 sec Hamstring stretch on rig :30 sec each side Foam roll calves 30 seconds …
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Tuesday 5/29/2018

Outcast CrossFit – CrossFit Warm-up (No Measure) Row 200m Ski erg 100m 12 tabata rds 5 Push press 5 Broad jumps 5 Push jerk Dislocates 20 Seconds Jumping Jacks Active Spidermans Active Samson Push-up to Down Dog Chest stretch Mobility 30 sec Wrist Stretch Front rack stretch band pulls PVC rack stretch- Barbell warm up …
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Monday 5/28/2018

Outcast CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 100m ski erg 10 cal bike 12 Tabata Rounds 5 Burpees 5 Kettle bells Dislocates 5 Pull ups/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 Calf stretch Ankle …
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