CrossFit Texarkana – CrossFit
Warm-up
5 Minute Foam Roll
30 Single Unders both feet
30 Left
30 Right
3 Min work on DU. Get 9
If you have DU do 30 EMOM
30 seconds Couch stretch each side
30 seconds Pigeon each side
30 seconds Bretzel each side
10 windmills
With Barbell
5 staggered RDL each side
5 Muscle Cleans
5 Front squats
5 Strict Press
6 alt. front rack lunges
Front Squat (5@60% 5@70% 3@75% 3@85%2@90%)
Metcon
Metcon (Time)
50 40 30 20 Ab-Mat Butterfly Sit ups. (15Min Time Cap)
2 Rounds of 7 Deadlifts
7 Wall balls after each round
Rx weight 185/135
Rx+ 225/ 160