WOD

5
Apr

04/05/2019

Rubicon CrossFit – CrossFit View Public Whiteboard Mobility 5 minute SRM with a Foam or Rumble Roller Warm-up The CrossFit Warm-up (No Measure) 3 rounds...
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4
Apr

04/04/2019

Rubicon CrossFit – CrossFit View Public Whiteboard Mobility 4 minutes SRM with a Lacrosse ball, Dimple ball or Skillz ball Warm-up 2 Steady Rounds: 12...
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3
Apr

04/03/2019

Rubicon CrossFit – CrossFit View Public Whiteboard Mobility 3 minutes SRM 2 minutes Froggy Stretch 1 minute Saddle Pose Warm-up Warm-up (No Measure) Warm-up #62...
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31
Mar

03/31/2019

Rubicon CrossFit – CrossFit View Public Whiteboard Open Gym OPEN GYM (No Measure) – Skill Work (Olympic lifts, Gymnastics, Aerobic Capacity, etc.) – Mobility Work...
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29
Mar

03/29/2019

Rubicon CrossFit – CrossFit Warm-up 1 minute each: Active Spidermans Active Samson Push-up to Down Dog Air Squats Mobility 2min/side in each station: – Half...
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28
Mar

03/28/2019

Rubicon CrossFit – CrossFit View Public Whiteboard Mobility 4 minutes SMR (self myofascial release=foamroll, lacrosse ball, skills/dimple ball) 2 minutes per side Couch stretch Warm-up...
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27
Mar

03/27/2019

Rubicon CrossFit – CrossFit View Public Whiteboard Mobility 2 minutes each side movement Banded Shoulder Distraction 2 minutes SMR on lumbar and lats Warm-up Warm-up...
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