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Sunday

CrossFit Pace Patriot Pride – WODWarm-upWarm-up (No Measure)400m class jog…take it slow! Then… LINE DRILLS! 25’ each… -Samson Stretch -Floor Sweepers -Inch Worms -Toy Soldier Kicks -Frog Jumps (Full Squat, then jump for height) -Broad Jumps -Up...

Monday

CrossFit Pace Patriot Pride – Patriot TeensWarm-up (No Measure)Bike (set up with a partner) 10 Arm Circles 10 shoulder taps 10 mountain climbers 5 cherry pickers Wrist StretchWeightliftingShoulder Press (E2MOM; Complete 4 reps each round for 5...

Saturday

CrossFit Pace Patriot Pride – WODWarm-upWarm-up (No Measure)”You go, I go” partner chipper warm-up! Have everyone partner up and grab out a slam ball, light KB, and light bumper plate. Against a 10:00 clock, challenge teams to see how far they can...

Thursday

CrossFit Pace Patriot Pride – WODWarm-upWarm-up (No Measure)AMRAP x 9 MINUTES 1:00 Row or Bike (Increasing intensity each round) 10 Groiners 10 Lunges 10 Slam Ball or Deadlifts 10 Slam Ball ThrustersRecovery WorkoutMetcon (No Measure)EMOM x 10 MINUTES MIN 1...

Wednesday

CrossFit Pace Patriot Pride – WODWarm-upWarm-up (No Measure)3 ROUNDS FOR QUALITY 10 Air Squats (with a :01 pause in the hole) 5/5 Cossack Squats w/ PVC 5/5 Single Leg Glute Bridges (:02 sec pause at the top) 100m Light JogStrengthBack Squat (5-5-3-3-1-1)Back...

Tuesday

CrossFit Pace Patriot Pride – WODWarm-upWarm-up (No Measure)4 ROUNDS FOR TIME* (12 MIN CAP) 200m Row 7/7 SA DB Split Squat Thrusters 9/9 SA Glute Bridge DB Floor Press 25 Plate Jumps :30 Rest *Increase weight on DBs and pace on the rower each roundWorkoutMetcon...