9.04.20

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

1 Round:

3:00 Row

0:30 Pigeon Pose

5 Inchworm to Push-up

10 Hip Hinge on Wall w/ KB in Back of Neck (light weight)

10 KB Romanian Deadlifts

10 Wall Squats https://youtu.be/TZANDEEwHHI

10 Lateral Box Step-ups (5L+5R)

5 Medicine Ball Clean into Wall Ball

Shoulder Press

1. Warm-Up 5 @50%

2. Warm-Up 3 @60%

1. Work 5 @65%

2. Work 5 @75%

3. Work 5+ @85%

*score the max reps and weight at 85%

Dream Team (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 20:

90/70 Calorie Row

70 Wallballs (20/14)

50 Kettlebell Swings (70/53)

30 Burpee Box Jumps (24/20)

*split reps as desired

Cashout (No Measure)

1 Round:

Accumulate 20 Wall Walks

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