20170405

Trollway CrossFit – CrossFit Coach Led Warm Up Weightlifting Overhead Squat (3-3-3-3-3) go up weight each set, it doesn’t have to be a PR but make sure you are working up to a heavy 3 Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 12 Deadlift 155/115 8 T2B 12 […]

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20170404

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 KB Halos 5 ea side 10 KBS 10 Goblet Squats 6 Turkish Get ups 3 ea Side 15 Mountain Climbers Gymnastics Chest-To-Bar Pull-ups (5×5) Metcon Metcon (No Measure) TABATA A Burpees B Kettlebell Swings C Shotguns D Goblet Squats

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BBC16

Trollway CrossFit – Barbell Club Coach Led Warm Up Barpath Snatch (4×1@85%) Power Position Snatch (3×2@70%) Bulgarian Split Squat (3×3@95/65) Pendlay Row (3×3@ 135/95)

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20170401

Trollway CrossFit – CrossFit Coach Led Warm Up Barpath Skill Session Barbell Cluster (Skill practice) Double-Unders (skill session) Mobility Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 DL 135/95 5 hang clusters 25 DU

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