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Mon20160229

CrossFit Crescent – CrossFit   Warm-up 3min Row, Run, Jump Crab Walk across 3 Rounds 10 Overhead Lunges 10 Scapula Push-ups Skills & Drills Split

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Sun20160228

CrossFit Crescent – CrossFit   Warm-up 3min Run, Row, Jump 2 Rounds: 10 Hip Bridges 5 Burpees 2 Wall Walks Instep Stretch with hip circles

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Thur20160225

CrossFit Crescent – CrossFit   Warm-up 3 min. Run/Row/jump 3 Rounds 10 Air Squats 10 Hip Bridges 10 Lat Pull Down (band) Strength Make Up

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Wed20160224

CrossFit Crescent – CrossFit   Warm-up 3 Min. Run/Row/Jump 2 Rounds: 10 Deadlifts with empty bar 5 Burpees 2 Wall Walk Full soldier walk across

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Tue20160223

CrossFit Crescent – CrossFit   Warm-up 3 min Run/Row/Jump 3 Rounds: 10 Pass Through 10 Overhead Squat 10sec Samson Stretch Weightlifting Snatch (3 x 2)

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Mon20160222

CrossFit Crescent – CrossFit   Warm-up 3 min Row, Run, Jump 2 Rounds: 10 Lat Push-ups 10 Good Mornings 10 Ring Rows Finish with shoulder

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Sun20160221

CrossFit Crescent – CrossFit   Warm-up 3 Min Run, Row, Jump Rope 2 Rounds: 10 Scapula Pull-ups 10 Banded Side Step (each side) 10 T-spine

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Sat20160220

CrossFit Crescent – CrossFit   Warm-up Group Warm Up Partner WoD Metcon (5 Rounds for time) Station 1: 800m Row. One partner on the rower

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Thur20160218

CrossFit Crescent – CrossFit   Warm-up 3 min Run, Row, Jump 3 Rounds of: 10 Spider mountain climbers 10 Good mornings 10 Stationary inch worm

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Wed20160217

CrossFit Crescent – CrossFit   Warm-up 3 minutes run, row, rope jump 2 min Lower back, Glutes and Hams Foam Roll. 3 Rounds of: 10

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