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Big shout out to Nick and Friends of the Rappahannock who gave RARE CrossFit an opportunity to give back to our local community. RARE donated $100 to FOR in order to help make the Rappahannock and You... healthy and fit.

We appreciate you Nick!

 

 

July 12th 

Rest/Active Recovery Day

-Do 10 minutes of active warmup; Inchworm, wall walks, double under work, 200-400m run

 

-Do Crossover Symmetry for 15 minutes.

-Pick a skill and work on it for 15 minutes; double unders, HSPU, Pull ups etc. 

-Do mobility for 15 minutes: 5 minutes light rowing/bike, 5 minutes of foam rolling, and 5 minutes of band work. 

*if you just completed the 55-minute cycle this is an active recovery day.

 



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