Tuesday 6/29/21

Announcements

Mark your calendars for this Saturday, July 3rd 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!

We will not have Border City Barbell class this Saturday in light of all of us doing “The Seven.” We will just have one class time at 10am.

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

3 Min foam roll

(Get a barbell and a jump rope)

20 Jumping Jacks

6 Alt Samson Lunges

6 Oil pumpers

6 Alt side lunges

:30 sec calf stretch each side

20 Front to back and side to side line hops

20 SU or DU

With Barbell

:30 sec vertical barbell shoulder opener

5 RDL

5 Hang cleans

5 Strict press

5 Elbow rotations

5 Back squats

Back Squat

% based off 1RM

10 reps @40%

6 reps @60%

2 reps @70%

3×3 reps @80%

WOD PRIMER

Take 3 min to warm up DU and to WOD weight

Metcon (AMRAP – Reps)

Tuesday’s Gone
10 Alternating rounds

:50 on :10 off

Max DU

Max Power Clean 135/95

Cash Out

Stretch and roll out legs

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