03/10/21

CrossFit Texarkana – CrossFit

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Warm-up

Foam Roll

30 Singles two feet

30 Singles Left

30 Singles Right

3 Min of DU practice day 10! Get 10 in a row.

If you have DU try to get 20-30 EMOM

5 MIN GROUP WARM-UP COACHES CHOICE

PVC and Burgener Warm-(with PVC )

Bench Press (10,10,10 Find a 10 Rep Heavy)

Wod Prep

Partner up

WOD Explanation and teaching.

Warm up to WOD Snatch Weight and Push Press weight

and Box jumps Warm up ( coaches choice)

Metcon (Time)

Partner WOD

Break up work anyway you choose.

Row, 1000 m

— then —

3 rounds of:

10 Power Snatches, 95/65

10 Box Jump Overs

— then —

200 Double Unders

— then —

3 rounds of:

10 Push Press, 95 lbs/65

10 Box Jump Overs

— then —

Row, 1000 m

Cash Out

Posted in WOD