Run 5 K
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Tanya Wagner, 2009 CrossFit Games Champion
The Proving Grounds by Greg Glassman, CrossFit Journal Preview - 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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7 comments:
26:46 on "the loop"
Jess:26:46 on "the loop"
21:05 rain 61 degrees a good run a bit better than last time.
29;00 Livergood iam glad i found you.
Micah
25:58---much, much better than last time.
I love crossfit. Thank you Mike for introducing me to the program.
did tuesday WOD
19:24
27:15 on the loop. About 55 degrees, nice run.
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