Monday 6/28/21

Announcements

Mark your calendars for next Saturday at 10am. In observance of the 4th we will be doing a Hero WOD called “The Seven.” For those of you who’ve done this WOD before you know three things. It’s long, it’s heavy, & it’s nasty! But that’s the self-masochism we seem to love as CrossFitters! We embrace the suck & we suffer together! And what better way to do that by honoring our military & first responders & celebrating America! If you’re in town next weekend then c’mon out and let’s have some fun!

In observance of the 4th the Weekend Warriors will not meet next Sunday afternoon. Have a safe and happy holiday!

CrossFit Texarkana – CrossFit

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Warm-up

2 Min Row

:30 sec stationary butt kickers

6 Alt Spiderman

6 Walk out to down dog

(Use lighter weight than WOD weight)

6 KBRDL with pause at the bottom

6 Russian KBS

6 KBS

(1 min on each side)

Banded shoulder and lat stretch on rig

6 Ring rows

6 Kipping swings (using shoulders only)

2 Strict pull ups

4 Kipping pull ups

WOD Primer 2 rounds:

50m row

5 KBS

3 Pull ups

Metcon (AMRAP – Rounds and Reps)

Just the Two of Us
22 Min Partner AMRAP

(Alt movements)

200m row

10 KBS 53/35

6 Pull ups

(Row counts as 1 rep)

Cash Out

Tabata

8 rounds :20 on :10 off

Dead hang from the rig

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