Workouts

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720 Fitness 12/14/18

CrossFit 720 – 720 Fitness View Public Whiteboard Warm-up (No Measure) 60sec shuttle runs 60sec row Metcon (No Measure) DB Thrusters – 3 sets of 12, every 2 min 7 sets: Bike -2min + 12 goblet squats + 2 min Row – 2min + 12 DB push press + 2 min Ski Erg – 2min…

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Meritage Group 12/14/18

CrossFit 720 – Meritage Group View Public Whiteboard Warm-up (No Measure) 4 x 30ft bear crawl 5/5 Bird dogs 20 russian twists Metcon (Time) A. 3 sets 8/8 side plank lateral raise w/DB 25 supermans 60sec DB Plank pull throughs B. 3 rounds 7 Sandbag squats 12 DB Reverse Flys 7 Sandbag squats 12 Windmill…

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Crossfit 12/14/18

CrossFit 720 – CrossFit View Public Whiteboard Warm-up (No Measure) 60sec run/bike/row 7/7 PVC Single leg Goodmorning 20 Air squats Back Squat (E2min x 4: 3-4 Sumo stance box squat @75%) Metcon (AMRAP – Rounds and Reps) 10min AMRAP: 30 Double unders/ 60singles 12 Power cleans 115/75 9 T2B

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720 Fitness 12/13/18

CrossFit 720 – 720 Fitness View Public Whiteboard Warm-up (No Measure) 60sec singles 20 Air squats 20 Plate russian twists Metcon (No Measure) A. EMOM x 15 1. 10 Incline DB Row (supinated grip) 2. 25/25sec side plank 3. 10/10 Standing Band Rotation Press B. 1 min on/ 2 min off -AB cal – 2…

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Meritage Group 12/13/18

CrossFit 720 – Meritage Group View Public Whiteboard Meritage group A. 30-40min walk or easy blood flow B. Stretch Problem areas

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Crossfit 12/13/18

CrossFit 720 – CrossFit View Public Whiteboard Warm-up (No Measure) 60sec run/bike/row 30 Plank shoulder taps 8 Burpees Squat Snatch (E2min x 5 sets: 1.1.1 @75%) Metcon (4 Rounds for calories) Min 0-3: 21 OHS 75/55 21 Lateral Burpees over bar Max cal row/bike/ski/run Min 3-6 rest Min 6-9: 18 OHS 95/65 18 LBOB Max…

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720 Fitness 12/12/18

CrossFit 720 – 720 Fitness View Public Whiteboard Warm-up (No Measure) Warm up w/ CF Metcon (No Measure) A. 3 sets 8/8 side plank lateral raise w/DB 25 supermans 60sec DB Plank pull throughs B. 3 rounds 7 Burpees to 12″ box 15 DB Reverse Flys 7 Burpees to 12″ box 18 Windmill Slamball 7…

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Meritage Group 12/12/18

CrossFit 720 – Meritage Group View Public Whiteboard Warm-up (No Measure) 40 MTN Climbers 15 ring rows Metcon (Time) A. EMOM x 8 1 – 200/150m row 2- 20/20sec Single leg wall sit B. 4 rounds: 100 singles/50 Double unders 10 Ring row/ Pullups

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720 Strength 12/12/18

CrossFit 720 – 720 Strength View Public Whiteboard Seated Strict Press (12min to build 8RM) Accessory Double KB front rack wall sit – 3 x 45sec Sled Push (indoor) – 3 x 30ft *Build Band assisted Inverse curls – 3 x 8-10

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Crossfit 12/12/18

CrossFit 720 – CrossFit View Public Whiteboard Warm-up (No Measure) 3 wall walks 60sec Single unders 20 walking lunges Gymnastics 3 sets: 45sec Max HSPU *rest 90sec Metcon (AMRAP – Reps) 2min per station x 2 rounds: Row Cals Pushups DB Lunges 45/25 DB Plank Pull throughs (light-moderate) AB Cals

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720 Fitness 12/11/18

CrossFit 720 – 720 Fitness View Public Whiteboard Warm-up (No Measure) 20 Burpees 15 ring rows Metcon (No Measure) A. EMOM x 12 1 – 200/150m row 2- 20/20sec Single leg wall sit B. Every 4 min for 4 sets 100 singles/50 Double unders 15 Jumping pull-ups/ Pullups

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Meritage Group 12/11/18

CrossFit 720 – Meritage Group View Public Whiteboard Meritage group 27 min jog/bike/stair mill/row Every 4min perform: 12/12 Side plank rotations 10 Lunges 3 sets: 45sec pigeon stretch/leg 45sec Couch stretch/leg 45sec runners lunge/leg

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