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CrossFit 631
381-1 Route 25A
Rocky Point, NY 11778

(631) 849-6565

Tuesday 6-27-17

Tuesday, 27 June 2017 00:00

Warm up-

2 Rounds

10 Burpees

20 Face pulls

Shoulder mobility

Dynamic stretches

Strength-

Bench press

6-6-3-3-1-1

Conditioning-

12 min AMRAP

5 Push ups

15 KBS (53/35)

5 Burpee Box jump overs (24/20)

Monday 6-26-17

Monday, 26 June 2017 00:00

Warm up-

4 Frames Rowling

10 OHS

Shoulder mobility

Dynamic stretches

Strength-

Deadlift 

6-6-3-3-1-1

Conditioning-

1500m Row 

55 Deadlifts 225/155

55 Pull ups

Partitions reps and row 

16 min cap

Friday 6-23-17

Friday, 23 June 2017 00:00

Warm up-

3 mins max double unders

10 OHS

Shoulder mobility

Dynamic stretches

Strength-

Core circuit

Conditioning-

Buy in: 50 sit-ups 

21-15-9

KBS (53/35)

KB walking lunges

30 double unders before and after each round

Cash out: 50 sit-ups

Thursday 6-22-17

Thursday, 22 June 2017 00:00

Warm up-

4 Frames rowling

10 OHS

Shoulder mobility

Dynamic stretches 

Strength-

Bench press

3-3-3-3-3

Conditioning-

1000m row

50 push-ups

30 push press (95/65)

Wednesday 6-21-17

Wednesday, 21 June 2017 00:00

Warm up-

Roxanne

10 OHS

Shoulder mobility 

Dynamic stretches 

Strength-

Deadlift

3-3-3-3-3

Conditioning-

1-2-3-4-5-6-7-8-9-10

Burpees

Pull-ups

T2B

15 min cap

Tuesday 6-20-17

Tuesday, 20 June 2017 00:00

Warm up-

400m Run

10 OHS 

Shoulder mobility

Dynamic stretches 

Strength-

Back squat 

3-3-3-3-3

Conditioning-

800m run

30 wallballs (20/14)

600m run

25 wallballs

400m run

20 wallballs  

200m run

15 wallballs 

100m run

10 wallballs

20 min cap

Monday 6-19-17

Monday, 19 June 2017 00:00

Warm up-

2 Rounds

30 Jumping jacks

20 Face pulls

20 Shoulder taps 

Shoulder mobility 

Dynamic stretches 

Strength-

Strict press

3-3-3-3-3

Conditioning-

12 min AMRAP

3 HSPU

3 Box jump overs (24/20)

3 Ring dips

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