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Threes

Acme CrossFit – CrossFit View Public Whiteboard Warm-up Pec Minor “Mashing” with a Lacrosse Ball – 1:00 each side Lacrosse Hamstring – 1:00 Each leg Straddle Stretch – 2:00 Total ACTIVATION Row 500 Meters 10 Spiderman and Reach 10 Walkouts Followed by… Barbell Warmup (empty BB) 5 Good Mornings 5 Back Squats 5 Elbow Rotations […]

Twinkle Toes – Happy Birthday Casey T!!

Acme CrossFit – CrossFit View Public Whiteboard Warm-up Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total Pigeon Pose – 2:00 each side ACTIVATION 300 Meter Row 1-2 Rounds: 9 Sit-Ups 6 Pushups 3 Strict Pull-Ups 300 Meter Row Followed by… Barbell Warmup (empty BB) 5 Good Mornings 5 Back Squats 5 Elbow Rotations […]

Elizabeth

Acme CrossFit – CrossFit View Public Whiteboard Warm-up Barbell Assisted Thoracic Opener – 2 sets of 1:00 Couch Stretch – 2:00 Each Leg ACTIVATION 500 Meter Slow Row 1-2 Rounds: 5 Pushups 7 Sit-Ups 9 Hip Extensions (or banded Good Mornings) 10 Slow Pausing Air Squats, into… 1 x 20 second Samson Stretch each side […]

Dashin’ – No School (MLK Jr Day)

Acme CrossFit – CrossFit View Public Whiteboard Warm-up Foam Rolling: Thoracic (Upper Back) – 2:00 Foam Rolling – Quads and Adductors – 2:00 ACTIVATION 1-2 Rounds: 4 Warrior Squats 4 Spiderman and Reach, each leg 4 Slow Strict Pull-Ups 12 Sit-Ups 12 Calorie Row 10 Wall Squats *Take your time here – each repetition should […]