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07172019

CrossFit Pace Patriot Pride - Patriot TeensPush PressMetcon (Time)For Time: 2-4-6-8-10 KBS Box JumpsMetcon (AMRAP - Reps)Core Tabata (4 rounds each) :20s work/ :10s rest Sit ups Plank Russian twist Flutter Kicks/Hollow Hold

Sunday

CrossFit Pace Patriot Pride - WODWarm-upWarm-up (No Measure)3 ROUNDS 200m Run 50ft Walking Lunge → 50ft KB FR Walking Lunge → 50ft Filly Lunge* 7/7 KB or DB Power Clean 15 Band Pull-ApartsWorkoutMetcon (AMRAP - Rounds and Reps)"TRIPLE AMRAP" AMRAP x 5 MINUTES 5 KB...

07152019

CrossFit Pace Patriot Pride - Patriot TeensBack SquatMetcon (AMRAP - Rounds)Every 2 minutes for 6 sets: Odd: 15 air squats Even: 10 Ring Rows or Push ups 8/6 cals bike (:30s)

Saturday

CrossFit Pace Patriot Pride - WODWarm-upWarm-up (No Measure)FBB Warm-up...3 Rounds, Increasing Effort Each Round 1:30 Row or Bike (start slow and end moderate/high in final round) 10 Up-downs 20 Single Unders 10 Russian Step-Ups (knee to chest during step-up with...

Friday

CrossFit Pace Patriot Pride - WODWarm-upWarm-up (No Measure)3 ROUNDS 10 Bootstrappers Stretches* 20 Plank Shoulder Taps (HS options in Rd2 / Rd3**) 10 PVC Pass-Thrus 10 PVC Overhead Squats 20’ Slow Bear Crawl 20’ Slow Inch-WormExtended Warm-upWarm-up (No Measure)EMOM...

Thursday

CrossFit Pace Patriot Pride - WODWarm-upWarm-up (No Measure)1 SET 10-15m, Perform movement then Jog Back... Walking Knees to chest Walking quad stretch Lateral over-under (change direction half way) Walking figure four Lunge with twist Toy soldiers Walk on toes Walk...

07122019

CrossFit Pace Patriot Pride - Patriot TeensWarm-up (No Measure)RowingCleanMetcon (AMRAP - Rounds and Reps)10 min AMRAP 10 KB Deadlift 20 KB Swings 200m run

Wednesday

CrossFit Pace Patriot Pride - WODWarm-upWarm-up (No Measure)Partner Warm-up… One athlete on the bike the other with a PVC 1 ROUND P1: Bike P2, Complete Full Round 5 Inch Worms 5 Behind the Neck Snatch Press with PVC 5 Behind the Neck Snatch Press from ¼ squat (PVC) 5...

Tuesday

CrossFit Pace Patriot Pride - WODWarm-upWarm-up (No Measure)AMRAP X 8 MINUTES 8/8 DB Strict Press 5 Burpees 8 DB Step-ups 5 Ring RowsSkillWarm-up (No Measure)ON A 10:00 RUNNING CLOCK... Muscle-Up DevelopmentWorkoutMetcon (Time)FOR TIME 9 Muscle-Ups (Ring or Bar) 50 DB...

07102019

CrossFit Pace Patriot Pride - Patriot TeensWarm-up (No Measure)Wrist Stretch Arm Circles Single Arm Strict Press Good Mornings Straight Leg DL Single Leg DLDeadliftPush PressMetcon (No Measure)4 Rounds at each station; transition during rest :20 sprint/ :40 rest Run...

Sunday

CrossFit Pace Patriot Pride - WODWarm-upWarm-up (No Measure)AMRAP X 5 MINUTES 30 Jumping Jacks 10 Push-ups 30 Mountain Climbers 10 LungesPartner StrengthBench Press (10-9-8-7-6-5-4-3-2-1)Bench Press (Bodyweight) *Work in teams of 3 changing weights as needed. Rest as...

07082019

CrossFit Pace Patriot Pride - Patriot TeensWarm-up (No Measure)5 inch worms 6 mountain climbers lateral lunges banded side steps air squatsFront Squat (5 x 5)Metcon (AMRAP - Reps)10 min AMRAP 10 wall balls 25 doubles/50 singles

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