03/08/2021

CrossFit Texarkana – CrossFit

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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

Posted in WOD