CrossFit Texarkana – CrossFit

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Warm Up *Snatch (No Measure)

2min Row/Run/Bike/Ski

Then with PVC

10 Pass-Throughs

5 Clockwise Rotations

5 Counter Clockwise Rotations

Then 30sec holds each:

Swords, Staff, Pull-Overs, Squatting Warrior

Warm Up *Cindy (No Measure)

2 min light bike

2 Rounds

3 Spiderman and Reaches each side

5 Strict Pullups

3 Hand Walk-Outs with pushup

5 Pause Wall Squats

Then 2 Rounds

5 Pullups

10 Pushups

15 Air Squats

Shoulder Press (3×8@72.5%)

Based off 92% of 1RM

3@60%

3@67.5%

3×8@72.5%

Deads and Run (Time)

21-15-9

deadlift 225/155

400m run

Gymnastics

5×7 Unilateral Tempo Ring Rows each arm

1 count up

2 count Hold at the top

3 count down

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RUNNING PROGRAM

25 minute Run for meters

Rest 5 minutes

5 Rounds

Run 80 meters

Rest 90 seconds