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Addison Bain

Addison is a certified CrossFit Instructor at CrossFit Progression in Rochester MN.  He started CrossFit in february of  2011.  Prior to CrossFit Addison raced on

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Thursday 01122012

Movement Warm-up Set  8 Minute AMRAP @ (easy-moderate pace)  Perform in any order:  150M Row  10 x Lateral box jumps (5/5 both sides)  10 x

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Wednesday 01112012

Movement Warm-up Set  Line drills (coach’s choice)  2 x Sets NFT  15 x Kettlebell swings (Russian)  15 x Sit-ups  5 x Reverse burpee w/handstand hold

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Tuesday 01102012

KIDS CLASS AT 6:30PM!!!   Movement Warm-up Set  500M Row  3 x Sets NFT 10 x Wallball Push Presses  10 x 1 arm squats (5/5

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Monday 01092012

Movement Warm-up Set  4 x Row – 1 min @ 60%, Row – 30 sec @ 90% 2 x Sets NFT 10 x Muscle Snatch 

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Saturday 01072012

Movement Warm-up Set  3 x Sets @ (1st rd @ 70% effort, 2nd rd @ 80% effort, 3rd rd @ 90% effort)  1 x <->

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Friday 01062012

Movement Warm-up Set  2 x Sets NFT  20-30 x Double unders or attempts (NO SINGLES!) 10 x Snatch Deadlifts  10 x Hang Power Snatch  10

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Thursday 01052012

Movement Warm-up Set  3 x Sets NFT 2 x <-> FAST Shuttle Run  1 x <-> FAST Backwards Run  10 x Medball Tosses (Over the

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Wednesday 01042012

 Movement Warm-up Set 500M Row  2 x Sets NFT  <-> CartWheels  <-> Waiters Walk (Switch arms half way through)  <-> Fireman Carry with a partner

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Tuesday 01032012

Kids classes at 6:30 PM!   Movement Warm-up Set  Junk Yard Dog Warm-up  Clean Progressions  A.  4 x 3 Squat Cleans /2 minute rest  B.

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