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CFM2 - M2-45Warm-upWarm-up (No Measure)AMRAP x 7 MINUTES 10 Reverse Lunges 5 Up-Downs Broad Jumps 10 DB Strict Press 5 Glute Bridge-UpsStrengthMetcon (AMRAP - Reps)EMOM x 10 MINUTES MIN 1 - :25 Single Leg Glute Bridge-Up (R) + :25 Single...
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CFM2 - CrossFitWarm-upWarm-up (No Measure)4:00 Free Foam Roll Immediately Into… AMRAP x 6 MINUTES 5/5 Clam Shells 10 Bootstrappers 10 Alt. Groiners 10 Tempo Air Squats (Barbell Optional) (2121)StrengthMetcon (Weight)ON A 12:00 RUNNING CLOCK Build to a Mod-Heavy Set of...
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CFM2 - M2 At HomeDaily-5 Warm-UpWarm-up (No Measure)1:00 Cardio Choice into... AMRAP x 1 MINUTE Max Reverse Lunges into... AMRAP x 1 MINUTE Max DB Upright Rows into... AMRAP x 1 MINUTE Max High Knees into... AMRAP x 1 MINUTE...
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CFM2 - M2-45Warm-upWarm-up (No Measure)2 ROUNDS 200m Run 5 Scap Pull-Ups + 5 Kip Swings 5/5 Single Arm Ring Row 5 Push-UpsStrengthMetcon (No Measure)5 SETS FOR QUALITY 2-4 Strict Pull-Ups + 2-4 Kip Swings + 2-4 Kipping Pull-Ups (No Measure)WorkoutMetcon...
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CFM2 - CrossFitWarm-upWarm-up (No Measure)3 SETS (10:00 Cap) :30 Superman Hold :30 Hollow Body Hold 5/5 Tempo SA Ring Rows (2111) 7/7 Single Leg KB RDL 9 KB Sumo DeadliftsWorkoutMetcon (Time)WORKOUT FOR TIME 25-20-15-10-5 Deadlifts (225/155)|(155/105) 2-4-6-8-10 Ring Muscle Ups...
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CFM2 - M2 At HomeDaily-5 Warm-UpWarm-up (No Measure)1:00 Cardio Choice into... 4 SETS (:20 ON / :10 OFF)* MOVT 1 - Air Squats MOVT 2 - Alt. Groiners *Both movements = 1 Set (No Measure)Saturday SquatsMetcon (Weight)3 SETS FOR MAX...
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CFM2 - M2-45Warm-upWarm-up (No Measure)2 ROUNDS (8:00 CAP) 8 Air Squats 8/8 Single DB Strict Press 8 Step-Ups 1:00 Row (Moderate Pace) -Into- 2 ROUNDS 8 Air Squats 8/8 Single DB Strict Press 8 Box Jumps 1:00 Row (Workout Pace)StrengthMetcon...
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CFM2 - CrossFitWarm-upWarm-up (No Measure)3 ROUNDS :30 Tuck Hold 20 Jumping Jacks 10 Up-Downs 5 Empty BB Z-Press Into… 3 ROUNDS 10 Alt Elbow Punches 10 BB Strict Press 10 Tall JumpsWorkout"THE 2021 EXPERIENCE" (AMRAP - Rounds and Reps)AMRAP x...
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CFM2 - M2 At HomeDaily-5 Warm-UpWarm-up (No Measure)2:00 Cardio Choice into... EMOM x 3 MINUTES 5 Sit-Ups 10 Jumping Air Squats 30 Mountain Climbers (No Measure)Full-Body StrengthMetcon (Weight)5 SETS ON A 15:00 CLOCK... 10 Slow DB Hammer Curls 10 Slow...
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CFM2 - CrossFitWarm-upWarm-up (No Measure)2:00 Bike (Increase pace every :30) Into… 2 ROUNDS 10 Bootstrappers 10 Alt Groiners 10 Scap Push-Ups Into… 3 ROUNDS 10 Wall Ball Deadlifts 10 Wall Ball Front Squats 10 Wall Ball Strict Press Into… 2:00...
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