Liz gives CrossFit a new look!


Liz and Jane (Bayou City CrossFit) hit some pull ups in the final wow of ACO



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Dynamic Warm up

lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up

6 count burpees
10 each of
high knees
butt kicks
bottom squat hold 30sec-1 min
push ups (2nd round hand release)



snatch push press
record weight.


for time

50 double unders
21 kb swings
21 toe 2 bar
50 double unders
15 kb swings
15 toe 2 bar
50 double unders
9 kb swings
9 toe to bar

foam roll lats
calf stretch/calf roll
wrist stretch
press ups.


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