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Ranger CrossFit is a strength and conditioing program unlike any other in South Texas. At RCF, we follow the most up-to-date methods and philosohy. We care about athletes health and fitness. We build strong bodies, minds, and stronger relationships. Our coaches have the best of training and professionalism, and will always push you to your limits with athletes' safety being our number one concern. "God, Family, and CrossFit....everything else is bullshit!"

Wednesday, January 5, 2011

Team of 2

Wednesday 2011 01 05

Skill/Strength:
HSPU 5x5
Back Squat 3x5

WOD:

Team of 2:

1 mile Run

Then 16 rounds of:
Tabata Bottom to Bottom Air Squat (20:20 x 16)

As a team run 1 mile.

Then when last team gets back, do 16 rounds of bottom to bottom squats. Athlete 1 starts with first 20 sec. while athlete 2, rests in the Bottom position. When 20 sec are up, Athlete 2 does 20 sec of B2B Air Squats, while athlete 1 rests on the bottom. Continue this for 16 rounds.
Each athlete should do 8 rounds total. Count total of reps done between both athletes.

Post Time







Brynn during our Kids Class
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