Partner Day

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CrossFit Spokane - CrossFitWarm-upPartner WU Foam Roll Shoulder Bands 2 Rounds 6 Leg Overs 4 Over Unders Sled Push w/ PartnerWorkoutPartner Pull Up/KBS & Plate Push/Sit Up (Time)Teams of 2 For Time Alternate "I Go You Go' Pull Ups 12,10,8,6,4,2 KBS 53/35 5,10,15,20,25,30 Rest 3 Min Plate Push 12,10,8,6,4,2 Sit…

Ironhide

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CrossFit Spokane - CrossFitWarm-upWarm-up (No Measure)Line Drills 200 Meter Run Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts Toe Walk Heel Walk 3 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height Skip for Distance Barbell Warmup…

Row/Bike, Air Squat , DB Snatch

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CrossFit Spokane - CrossFitWarm-up20-30 Pass throughs 400m Run Group Stretch DB ComplexWeightliftingShoulder Press40,50,60% 75,85,95% 5,5,5 1,1,1+WorkoutMetcon (Time)5 Rounds 20 Air Squats 10/7 cal Row or 15/10 cal Bike or 100m Run 10 Alternating Dumbbell Snatches (40/25) Choosing a weight on the dumbbell that athletes could complete 20+ repetitions without breaking…

Super Annie

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CrossFit Spokane - CrossFitWarm-upWarm-up (No Measure)Foam Roll Row/Run/Bike Dynamic MobilityWeightliftingFront Squat (5-5-5-1-1-1+)40%-50%-60%-75%-85%-95%MetconMetcon (Time)100 Double Unders 50 AbMat Sit-ups, 200m Run 80 Double Unders, 40 AbMat Sit-ups, 200m Run 60 Double Unders, 30 AbMat Sit-ups, 200m Run 40 Double Unders 20AbMat Sit-ups 200m Run 20 Double Unders 10 AbMat Sit-ups 200m…

Slot Machine

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CrossFit Spokane - CrossFitWarm-upWarm-up (No Measure):30 Seconds Jumping Jacks 10 Good Mornings 10 Back Squats :30 Seconds Push-ups to Down Dog 10 Elbow Rotations 10 Strict Press :30 Seconds Active Spidermans 10 Stiff-Legged Deadlifts 10 Front Squats :30 Seconds Active Samson 10 Deadlifts 10 Push-upsWarm-up (No Measure)Couch Stretch Lateral Hip…