03/02/21

CrossFit Texarkana – CrossFit

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Warm up

Foam Roll

2 min. Row, Run, Bike.

20 Single Unders both feet.

20 Single Unders right.

20 Single Unders left

3 min Double Under practice. (7 )

Dead Bugs 10 reps alternating 5 each side.

Glute Bridges 8-10 reps.

Bird Dogs 10 reps alternating 5 each side.

5 Staggered RDL w/ Pause for 3-5 Count In Bottom Position (5 each side)

5 Front Squats

1 min Ankle Mobility( bar across knees in squat position)

5 Back squats.

Deadlift (5,3,3,3,3)

Work up to 3 reps at 80-85% of 1 rep max.

Between Each set do Stride with 3 torso twist.https://www.functionalmovement.com/Exercises/14/stride_with_torso_rotation?jwsource=cl

Metcon (Time)

Primer:

1 Round:

5 sit-ups

5 step ups

5 sit ups

5 box jumps

5 rounds for time of:

20AbMat Sit-ups

10 Box Jumps, 24/20 in

8 Deadlifts, 185/135 lbs

Cash Out

Stretch Hamstring , work on Hip Mobility and Flexibility.

Use Bands, foam roller and lacrosse balls.

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