20170819

Trollway CrossFit – CrossFit Coach Led Warm Up Metcon CrossFit Baseline (Time) 3 Rounds Each for time (2 min rest between each round) 500 M Row (or 400M run) 40 Squats 30 Sit ups 20 Push ups 10 Pull ups 10 min TC each round

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20170818

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 15 KBS 10 Goblet Squat 5 Burpee Weightlifting Front Squat (5×3@75%) Barbell Curl (5×3@75%) Metcon

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20170817

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 5 Pull ups 10 Push ups 10 V-ups 15 Squats Weightlifting Push Press (5×3@75%) Gymnastics Muscle-ups (Ring MU beat swing) Metcon

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20170805

Trollway CrossFit – CrossFit Coach Led Warm Up Metcon Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# 3 Handstand Push-ups 1 Power Clean, 225#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, was killed on August 30, 2004To learn more about Holleyman […]

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20170804

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 push ups 10 V-ups 25 DU Weightlifting Bench Press (3-2-1-1-1-1-1 Work up a 1RM) Gymnastics Ring Dips (7×5) Metcon

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