CrossFit Texarkana – CrossFit

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Warmup (No Measure)

2 Rounds:

1:00 Puppy Dog

10 Open Half Kneeling 90° External Rotation Presses (5+5)

10 Prone Lying WY’s

0:15-20 Free Hand Supported One Arm Plank Per Side

8 PVC Hip Hinges (0:03 Down/0:03 Pause) (4+4)

0:30 KB Goblet Squat Hold

Gymnastics (No Measure)

Box Burpee/Pushup Complex

5 Cycles x 3 Cycles Per Round

1 Burpee Jump to Hollow Plank on 20″ Box

2-4 Decline Pushups

1 Walk Back to Pike Position

2-4 Pike Pushups

Rest 2-3:00 Per Round

Pushups are to be done @ Marine Core Tempo. (“1-2-3-4-I-Love-Marine-Corps!”) Modify w/o a box and/or w/0:05 Holds only in each position.

Weightlifting (Weight)

Bottoms Up DB Press

5 Sets of 5 Per Arm Every 2:00

Build in Weight

Rx+ Bottoms Up Double DB Press

Happy Summer Solstice (Time)

Teams of 2

For Time:

3600m Bike or 1500m Row

50 Clean & Jerks (135/95)

2400m Bike or 1000m Row

40 Back Squats (135/95)

1200m Bike or 500m Row

40 Back Squats (165/115)

2400m Bike or 1000m Row

50 Clean & Jerks (165/115)

3600m Bike or 1500m Row

Alternate every 600m on tge bike or every 250m on the row.

Barbell must be taken from the ground on the back squats.

No time cap today. Just get it done!

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