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"Welcome to Choctaw CrossFit! CrossFit is a core strength & conditioning program that delivers a fitness that is by design, broad, general, and inclusive. Elements of track & field, gymnastics, weightlifting, and strongman are combined in short intense daily workouts to maximize results for any individual. CrossFit teaches functional m"

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2018 Sep, 19

BestiesWarm-up200 m Run20 Jumping Jacks20 Banded Good Mornings20 Small Hops10 Samson Stretch (3 s each side)10 Push-up to Down Dog10 Spiderman Stretch (3 s each side)MobilitySquat Hold: 1 minuteCouch Stretch: 30 s each sideMetconMetcon (Time)For Time:150 Air Squats150 Sit-ups150 KBS (53/35)150 Hand Release Push-ups150 Box Jump Overs (24/20)Coaches, be ready for a long one. ~35-45 minutes.With a partner, complete the above workout.One person works and the other runs 400 meters. When your partner returns from the run, switch and continue where they left off.When final Box Jump Over is completed, your time is when your partner returns from the run.If you have an odd number and need to do a team of 3, increase reps to 200 and add a rest station.Run>Work>Rest in that order for the team of 3.If unable to run, sub for a 500 m Row. Scale reps as needed.

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