Blog Post

10.7.16

CrossFit Texarkana – CrossFit

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CrossFit Warm Up * mat trips (No Measure)

50 DUs

Spiderman

Samson

Gymnastic Bear Crawl

Over-Under

High Knee

Butt Kickers

Carioca

Breast Cancer Awareness (Time)

Synchronized with a partner

200m Run with medball

20 Wallballs 20/14

20 HSPUs

20 KB Swings

20 T2Bs

20 Thrusters 75/55

20 Box Jumps 24/20

20 Plyometric Pushups (both hands leave the floor and touch chest in the up position. Scale by only lifting one hand to touch chest, alternating hands each rep)
Hold Wallball in front during the run

KB 70/53

both partners complete 20 reps

Bench Press (1rm)

5@40%, 4@55%, 3@70%, 1@85%, 1@93%, find 1rm

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