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Home Run Training - Wednesday 13th May

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Morning Mobility


Routine

Extended arms Lizard 3 Mins ES

Lizard 2 Mins ES

Pigeon 2 Mins ES

Puppy Dog 1 Min

Twisted Cross 1 Min ES

Seated Straddle 3 Mins

Rebound 3 Mins


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Core Crusher


Workout

10 Rounds

10 Crunches

30 Shoulder Raises

- 10 with feet on the floor

- 10 with feet at 90 degrees

- 10 with legs straight feet pointed to the air.


25 - Hollow Rocks

100 - Ankle Touches


1 min rest


25 - Hollow Rocks

100 - object pass-throughs


1 min rest


25 - Hollow Rocks

100 - scissors


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Home Run Training


5 Rounds

3 Min AMRAP / 1 Min Rest


20 Supermans

10 Press Ups

5 Wall Walkers


into 12 Min AMRAP

Starting at 2, ascending by 2 each round

2-4-6-8-10...


Burpees

Front Lunges EL


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DB/KB Workout


15 Min EMOM

6 Burpees

in 8 DB Snatches


WOD - 22 Min Cap

60 Over Head Front Lunges

100 Hollow Rocks or AB Crunches

60 DB Deadlifts

100 Weighted Step Ups


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Useful Links for Tiger Pit CrossFit

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Useful Links for Tiger Pit 2.0