10.21.20

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

1:00 Row

1:00 Active Samson + Air Squat (youtu.be/DIvWLT5hv7Y)

0:45 Slow Air Squats (Arms Overhead)

0:30 Seconds PVC Overhead Squats (youtu.be/AeoiSQnrHV8)

1:00 PVC Pass Throughs

1:00 PVC Lat Stretch

1:00 PVC Wall Squats

1:00 PVC Sotts Press (youtu.be/GV7JzekbySs)

Overhead Squat Biased Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Middle Management (Time)

For Time:

40/30 Calorie Row

20 Squat Snatches (115/85)

40/30 Calorie Row

Cashout (No Measure)

3 rounds:

1:00 Assault bike

1:00 Plank hold

30 second rest

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