Push Over

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

3-5:00 Foam Roll

3:00 Cardio

0:30 Calf Stretch (each side)

10 Ankle Rotations (right, left)

10 Leg Swings (forward, sideways)

0:30 Twisted Cross (each side)

0:30 Open Book (each side)

0:30 PVC Pass Throughs

0:30 Lat Stretch

0:30 Arm Circles (front, back)

0:30 Overhead Slaps

0:30 Back Slaps

Samson

Spiderman

Woodpecker

Inchworm w/ Push Ups

Single Leg Skips

Bunny Hops

Primer:

20 Singles or DU’s- 7 Push ups

10 Singles or DU’s- 5 Push ups

5 Singles or DU’s- 3 Push ups

Push Over (AMRAP – Reps)

E.M.O.M 15:

35 DU’s

AMRAP Hand Release Push-ups

*Complete as many HR Push ups with remaining time

*50 Singles with weighted jump rope

*Need to have about 0:30 of push-up time

Cashout (No Measure)

1-2 Rounds:

0:30 3-way Banded Shoulder Stretch on Rig (each arm)

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