1.16.20

CrossFit Texarkana – CrossFit

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Warm-up

2 Minutes

Easy Row or Bike

1 Minute

Banded Good Mornings

Push-up to Down Dog

Single Leg Romanian Deadlift: No Weight (30s each side)

Front Plank on Hands

Alternating Bird Dogs

Inchworm to Push-up

2 Minutes

Hip Hinge Drill

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squat

Deadlift (3×10 Based off 90% of 1RM)

5@55%

5@62.5%

3×10@67.5%

Warm-up

Primer

3-2-1

Deadlifts

Handstand Push-ups

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Diane Scaled (Time)

21 Deadlifts 135/95

21 Pushups

15 Deadlifts 135/95

21 Pushups

9 Deadlifts 135/95

21 Pushups

Posted in WOD