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Joe Westerlin, CrossFit Omaha - video [wmv] [mov]
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2104 Harvell Circle
Contact Us at bucrossfit@gmail.com
Bellevue NE 68005
Contact Us at bucrossfit@gmail.com
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DAILY WARM UP
Moving across the floor
Sampson Stretch
10 Knees to Chest
10 Heel to Butt
10 Straight Leg Forward kicks
10 Spiderman, Plank, R foot forward to R Hand,switch.
10 Inch worms
20 Arm circle, forward and backward
then
2 times:
15 Squats
15 Push Press
15 Push Jerks
15 Sit ups
Sampson Stretch
10 Knees to Chest
10 Heel to Butt
10 Straight Leg Forward kicks
10 Spiderman, Plank, R foot forward to R Hand,switch.
10 Inch worms
20 Arm circle, forward and backward
then
2 times:
15 Squats
15 Push ups
15 Pull up
15 Shoulder Press15 Push Press
15 Push Jerks
15 Sit ups
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4 comments:
So I'm the only clown dumb enough to do a 5K in this 93 degree soup? It was miserable. I wanted to curl up into the fetal position and cry. Used a new route...it felt a little bit long.
20:13, or 6:31 per mile.
Got my knee kicked out. Have to get it checked out. I'm out for the rest of the week.
35;27
2 miles at 18:32
TOO HOT
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