9.22.20

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

1 Round:

2 Lot Trips

1:00 Active Samson Lunge

5 Inchworm to Push-up to Down Dog

10 Banded Pass Throughs https://youtu.be/WtpqofOZNhg

10 Straight Leg Sit-ups

20 Shoulder Taps

15 Banded Pull Aparts https://youtu.be/okRUV0bdXAU

0:20 Hollow Hold

0:20 Arch Hold

10 Banded Pass Throughs (More Narrow)

Barbell Warm Up:

5 Good Mornings

5 Back Squats

10 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Pipe Down (Time)

For Time:

21-15-9

Power Cleans (115/85)

Hand Release Push-ups

Directly Into…

21-15-9

Push Press (115/85)

Toes to Bar

Cashout (No Measure)

On the 5:00 x 5 Rounds:

21/15 Calorie Assault Bike or 300m Jog

15 GHD Sit-ups

21/15 Calorie Row

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