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11/07/2015 The Name Game

6
Nov

11/07/2015 The Name Game

Midcoast CrossFit – Masters

View Public Whiteboard

Metcon (Time)

Spell out your full name, perform the reps and movements that correspond with each letter

A = 15 Burpees N = 50 DUs

B = 10 Box Jumps O = 30 Air Squats

C = 20 Push Ups P = 20 Wall Balls

D = 30 Air Squats Q = 1 mile Run

E = 1 min Wall Sit R = 20 KB Swings

F = 20 KB Swings S = 2 min Plank

G = 30 Sit Ups T = 1 Rope Climb

H = 20 Push Ups U = 10 HSPU

I = 200 m Run V = 100 m Sprint

J = 10 HSPU W = 15 Burpees

K = 1 Rope Climb X = 1 mile Run

L = 200 m Run Y = 50 DU

M = 15 Box Jumps Z = 30 Sit Ups

Masters Warm Up (No Measure)

15 Standing Hops

15 Jumpimg Jacks

15 Standing Hops

15 High Knees in Place

15 Butt Kickers

15 Horizontal Arm Swings

10 Arm Swings Forward

10 Arm Swings Backward

15 Elbow Circles

15 PVC Pass Thrus

20 Torso Twist

10 Side Bends

20 Wide Stance Groin Shift

10 Knee Kicks

10 Leg Swings

15 Sec Lunge Hip Stretch

10 Toe Touches with PVC

10 Behind the Neck Presses with PVC

10 OHS with PVC

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