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Another 50

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CrossFit Spokane - CrossFitView Public WhiteboardWarm-upJump Rope Complex 1/2 Tabata (20sec/10sec) Pass Through Ring Row Push Up Sit Up SquatJump Rope Complex (Time)50 Double Foot 50 Single Foot Alternating 50 Single Foot Double Hop Alternating 50 Single Foot Alternating 50 Double Foot 50 DU'sSkill WorkKip/Butterfly Swing/Pull UpWorkoutMetcon (Time)For time 50…

A few 50’s

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CrossFit Spokane - CrossFitView Public WhiteboardWarm-upFoam Roll 30-50 Pass Throughs 400m Run 2min Drill 400m Run 2 min Drill Stretch as neededSkill WorkPractice DU's or TU'sWorkoutMetcon (Time)For time: 50 box jumps 24/20 50 kettlebell swings 53/35 50 knees-to-elbows 50 wall-ball shots 20/14 50 burpeesRX+) 30/24, 70/53, 30/25 RX) as above…

Recovery / Skill

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CrossFit Spokane - CrossFitView Public WhiteboardWarm-upFoam Roll 400m Run Group Stretch Lacrosse Ball Chest Shoulders 2 Rounds 10-15 Band Pass Throughs Band Pull Aparts KBS GHD Bottom Up PressSkill WorkBasic Tumbling Forward Roll Backward Roll Cart WheelWorkoutMetcon (Time)3 Rounds 400m Run 20 Wall Balls 40 Du's 20 Sit UpsRX+) 30/20,…

Squats!

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CrossFit Spokane - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)500m row/.5 airdyne dynamic mobility 2-3 rounds, 10 of each PVC pass throughs PVC OHS lunges Russian KBS sit-upsMetconFront Squat (1-1-1-1-1)Back Squat (1-1-1-1-1)Overhead Squat (1-1-1-1-1)1000m Row (Time)Max Effort 1000m Row