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A Rob Labar Gym
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CrossFit Teens 4.24.14

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Warm Up   for the week:

400m run/row, then roll out   on ball or stretch with bands
8 Jumping Jacks
8 criss-cross jumping jacks   (cross hands and feet in front, then extend out)
16 Steps of mountain climbers   (foot to hand),
be deliberate about this, use   the time to stretch
dowel bar shoulder   dislocates, torso twists
outside:
50m high knees
50m side to side shuffle   (face the same direction up and back)
50m butt kicks
50m high double knee jump   (not tryi

Skill work:
Ring Rows, Skin the cat, bar muscle up   holds
5 sets of jump up, hold for 8 sec count,   down.
A) 6 min AMRAP:
6 DB Front Squat (try to stick with the   same weight)
6 Mule Kicks
Rest 5 mins
A) 6 min AMRAP:
6 Man Makers (30/20ish) (20/15ish)
6 TTB

ng to broad jump, knees high to chest)

 

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