Crossfit Thalwil – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) CHIPPER WARM-UP (7:00 Cap) 10 Up-Downs 300m Row (moderate) 10 Burpees 200m Row (moderate-high) 15 Med-Ball Front Squats 100m Row (high) 15 Med-Ball Thrusters...
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Crossfit Thalwil – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES Row/Bike 1:00 5 Push Up to Pike 10 Shoulder Taps 10 Box Step Ups 5/5 Single DB Up Downs Strength Metcon (No Measure) 3 SETS Max Reps DB Floor...
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Crossfit Thalwil – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Kang Squats 10 Alt. Groiners 20 Mountain Climbers Into… AMRAP x 5 MINUTES 5 Med Ball Front Squats 10 Med Ball Push Press 20 Jumping Jacks...
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Crossfit Thalwil – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (5:00 Cap) 200m Run 10 Good Mornings 8 Inch Worms Into… 2 ROUNDS (5:00 Cap) 5 Behind the Neck Snatch Grip Presses 5 Behind the Neck Snatch Grip Presses...
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Crossfit Thalwil – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike (increase pace every :30) Into… AMRAP x 3 MINUTES 10 Bootstrappers 10 BB Good Mornings Strength Deadlift (5×3) 5×3 Tempo Deadlift (3111)...
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Crossfit Thalwil – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 2 MINUTES 10 Scap Push-Ups 10 Scap Pull-Ups 5 Inch Worms (No Push-Up) Into… AMRAP x 3 MINUTES 10 Empty Barbell Strict Press (2121) 10 Scap Pull-Ups 8...
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Crossfit Thalwil – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10 Alt Lunges 10 Inch Worms 10 Bodyweight Goodmornings Into… 2 ROUNDS 10 Box Step Ups 10 Up-Downs 10 KB Deadlift Workout Metcon (Time) 5 ROUNDS FOR...
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Crossfit Thalwil – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 — :50 Row (increasing pace each interval) MIN 2 — :50 AMRAP of 3 Up-Down + 3 Plate Thrusters (:01 pause at top) Immediately...
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Crossfit Thalwil – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS (4:00 CAP) 30’ Walking Quad Stretch 30’ L Kicks 30’ Butt Kickers 30’ High Knees AMRAP x 6 MINUTES 5 Inch Worms 20 Alt. Groiners 10 KB Deadlifts 100m Run...
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Crossfit Thalwil – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 5 Clean Deadlifts 5 Elbow Punches 5 Hang Muscle Cleans 5 Shoulder Press Into… AMRAP x 3 Minutes 5 Good Mornings 5 Hang Power Cleans 5 Push...
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Crossfit Thalwil – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES* 3 Inch Worm + Push Up 10 Scap Push Ups 20 Alt. Shoulder Taps 10 Tuck Ups 10 Scap Pull Ups 10 Kip Swings *This should be a slow and...
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Crossfit Thalwil – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10 Strokes on Rower 20 Shoulder Taps 30 Single Unders Into… 2 ROUNDS 10 Cal Row 5 Inch Worms + Push-Up 30 Single or Double Unders Strength Sumo...
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