Gracindabel


CrossFit TFA – CrossFit

Warm-up

Inspiration

We are close to raising $500 for Barbells For Boobs!!! Please make a donation today and help support programs that provide early detection, fitness programs for survivors, and valuable services for those who are diagnosed with breast cancer. Thank you for all those who have donated. Again #TRUEFAM proves we are more than just a gym!

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General Warmup (No Measure)

1 length

-punt kicks

-foot grabs

-high knees

-butt kicks

-carioca (and back)

– duck walk

-inchworms

-spiderman

Skill: Practice movements in WOD

Metcon

FIT: Metcon (Time)

“Gracindabel”

w partner

30 Clean and Jerks 95/65

10 Alternating Rounds of Cindy

5 Pull-ups

10 Pushups

15 Air Squats

30 Snatches 95/65
*20 minute time cap*

1 works 1 rests. split reps as needed.

PER: Metcon (Time)

“Gracindabel”

w partner

30 Clean and Jerks 135/95

10 Alternating Rounds of Cindy

5 Pull-ups

10 Pushups

15 Air Squats

30 Snatches 135/95
*20 minute time cap*

1 works 1 rests. split reps as needed.

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