The plan was for a series of 5 minute ARMRAP. Half way through the workout, my phone decided it was too cold and would rather be off than to support the workout. So there went the music and the timer! In steps @Quint to the rescue with the backup phone, so we were able to continue with a minor disruption to get things setup & warm up his phone a bit since it was complaining about the cold too.
Warm-O-Rama :
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Good Mornings
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WMH IC
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Windmills IC
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Imperial Walkers IC
The Thang : Crossfit WOD (AMRAP)
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In 5 Minutes
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50 Squats
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AMRAP Burpees
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In 5 Minutes
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50 WWII
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AMRAP Jump Squats
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In 5 Minutes
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50 LBCs
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AMRAP Step-ups
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In 5 Minutes
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50 MikeTyson’s Merkins
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AMRAP Johnny Dramas
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In 5 Minutes
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50 single leg HomerToMarge-Pelvis Raises (switch legs every 10 count)
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AMRAP Apollo Onos
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The Mary :
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Series of stretches to loosen up the lower back
The COT :
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Announcements: None
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Name-o-rama:
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COT: Risks of not staying fit & unhealthy diets