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Friday 4/28/17

Acme CrossFit – CrossFit View Public Whiteboard Warm-up Medball Thoracic Opener – 2 Sets of 1:00 Pigeon Pose – 2:00 each side ACTIVATION 2:00 Light Row 10 Samson Stretch Lunges (5 second hold in each) 1:00 Light/Moderate Row 10 Alternating Spiderman and Reach :30 Moderate Row 10 Russian Baby Makers 5 Slow PVC Overhead Squats […]

Thursday 4/27/17

Acme CrossFit – CrossFit View Public Whiteboard Warm-up Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side Ankle Flexibility (Dorsiflexion) – 1:00 each foot ACTIVATION 3:00 Slow Bike or Row 1 Round: 3 Scap Retraction + 3 Strict Pull-Ups 6 Russian Baby Makers 9 PVC Overhead Squats 12 AbMat Sit-Ups 20 second Samson Stretch each […]

Wednesday 4/26/17

Acme CrossFit – CrossFit View Public Whiteboard Warm-up Banded Shoulder Distraction – 1:00 Each Side Foam Rolling – Quads and Adductors – 2:00 ACTIVATION 500 Meter Row (slow) or 15 Calorie Bike (slow) into… 1 Round: :20 second Samson Stretch each side 10 AbMat Sit-Ups 10 Chest Level Kettlebell Swings (light load, but explosive… finding […]

Tuesday 4/25/17

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, 10 Spiderman and Reach, each leg 200 Meter Row, 8 Strict Pull-Ups 100 Meter Row, 6 Walkouts In each row, gradually build from a slow pace to […]

Monday 4/24/17

Acme CrossFit – CrossFit View Public Whiteboard Warm-up Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side Couch Stretch – 2:00 Each Leg ACTIVATION 2:00 Slow Bike or Row 1:00 of alternating Samson Stretches 1 Round of Strict Cindy (5 Strict PU, 10 Pushups, 15 Air Squats) 1:00 of Russian Baby Makers 1 Round of […]

Saturday 4/22/17

Acme CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 80 pullup 80 air squat 30 ring dip 50 push press 95/65 90 double under 60 knees to elbows 50 front squat 95/65 80 kb swing 53/35 50 sumo deadlift 95/65