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Double Barrel Fitness - CrossFitWarm-upFunnel Tag With a light dumbbell (10-15lbs) perform 2 Rounds: 30sec Overhead hold – each arm 30sec Rest 15sec Iron Cross with DB – each 30sec Rest Then, 2-3 Rounds: 50m waisters carry on each arm with workout weight.Primer5-4-3-2-1 Wall Ball 3-3-3-3-3 PushupMetcon15-Minute AMRAP 100m Waiters…

Clean & Jerk

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Double Barrel Fitness - CrossFitWarm-upLeg Swings (10 front, 10 back, 10 each side) Ankle Rotations (10 clockwise & counter clockwise, each foot) Knee Touches into wall (3 x 3-5sec each leg)MobilityHip mobilityPrimerClean & Jerk PVC/empty barbell Warmup Clean & Jerk: 1 x 5 reps 3 x 3 reps 3 x…

F… My Shoulders

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AnnouncementsNutrition Challenge starts Aug 1st. Tell your coach you want in!!Double Barrel Fitness - CrossFitWarm-upRow 600m — Every 100m, increase the speed by 10sec per 500m Run 400m — Every 100m, increase the speed NO SANDBAGGING!!!Skill Work2 rounds: 30sec Handstand hold 10sec Rest 30sec Hanging L-sit hold on pullup bar…

Lemonade

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AnnouncementsDon't Forget to check in!! Attendance challenge ends July 31st.Nutrition Challenge starts Aug 1st. Tell your coach you want in!!Double Barrel Fitness - CrossFitWarm-upTeams of 2: 10 under/overs each -Switch- 5 burpee leap frogs each -Switch- Then, 3 Rounds: 3 x seated box jumps (add height each round) 3 x…

High as Hllndr

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AnnouncementsDon't Forget to check in!! Attendance challenge ends July 31st.Nutrition Challenge starts Aug 1st. Tell your coach you want in!!Double Barrel Fitness - CrossFitWarm-upTeams of 2: Partner A: 10 good mornings with an empty barbell Partner B: AMRAP mountain climbers -Switch- Partner A: 20 bent over barbell rows with an…