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Unrated – Personal Training View Public Whiteboard Warm-up 800m run Metcon Metcon (Time) 1000m row then 4 rds: 30 alternating step back lunges 10 dumbbell... Read More

Unrated – U60 View Public Whiteboard Warm-up Hip activation Then 3 sets 1:00 machine 10 light deadlifts 5 light pausing front squats Weightlifting Clean (3... Read More

Unrated – U60 View Public Whiteboard Warm-up 3 sets 150m row 10 wall sit dB press 20 banded pull a parts 5 sotts press Weightlifting... Read More

Unrated – U30 View Public Whiteboard Warm-up 3 Rounds: 1:00 Banded Marching 20 Plate hops 4 Inchworms Metcon Metcon (AMRAP – Reps) 10:00 AMRAP 2-4-6-8-10-12.... Read More

Unrated – U60 View Public Whiteboard Warm-up 5:00 100m run 5 inchworms 10 jumping lunges Metcon Metcon (AMRAP – Rounds and Reps) 20 minutes: 400m... Read More

Unrated – U60 View Public Whiteboard Warm-up 6 minutes :45 machine 5 kipping swings 5 jumping air squats 5 alternating leg v ups Strength Push... Read More

Unrated – U30 View Public Whiteboard Warm-up 3 rds 4 push up to downward dog 8 jumping air squats 12 step ups Metcon Metcon (Time)... Read More

Unrated – Personal Training View Public Whiteboard Warm-up 3 rds 4 push up to downward dog 8 jumping air squats 12 step ups Metcon Metcon... Read More