Grace (W)

CrossFit Texarkana – CrossFit

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General Warm Up

Pizza Box Warm UP game.

Mat Trips:

Gymnastics Bear Crawl

Sampson Stretch

Inch worm into 2 push ups

Over and Under

Knee pulls

Foot Pulls

High Knee skipping

Barbell Warm up

Arm Circles.

Trunk rotations

Hip circles

Leg swings

Squatting ankle stretch

Russian baby maker

5 RDL

5 Muscle Cleans

5 Elbow rotations front rack

5 Overhead Strict Press

5 Elbow rotations back rack

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

New Weightlifting (5×3 )

Front Squats

2 Second pause at the bottom

Add weight each set, but don’t break form. ( weight should be light to moderate)

Cashout(Bench Press) (No Measure)

Bench Press

3X10

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