1.5.20

CrossFit Texarkana – CrossFit

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Warmup (Heavy Day Prep) (No Measure)

500m Row

10 Scap Shrugs

400m Row

20 Empty BB Good Mornings

300m Row

30 Double PVC Strict Press w/0:01 Pause

Lift Heavy Stuff (3 Rounds for weight)

Superset these movements:

Weighted Pullup

1-2-1-2-1

Romanian Deadlift

6-6-6-6-6

Single KB Z Press in Straddle

3-3-2-2-2 (Per Side)

If you cannot perform at least 2 strict pullups at bodyweight, you will modify with Hang Clean High Pulls (4-5-4-5-4). No bands today because form today is vitally important.

Happy New Year 2020 (Time)

As a team of 2 or individually:

For Time:

20 Box Jumps (24/20)

20 Russian KB Swings (53/35)

20 KB Goblet Reverse Lunges (53/35)

20 Plate G2OH (45/35)

20 Pushups

20 Situps

20 Air Squats

20 Deadlifts (95/65)

20 Hang Power Cleans (95/65)

20 Push Press (95/65)

20 Mountain Climbers (R1L2)

20 KB SDLHP (53/35)

20 Grasshoppers (R1L2)

20 Pendlay Rows (95/65)

20 Burpees

20 Foot Single KB OH Carry (53/35)(R)

20 Second HS Hold

20 Foot Single KB OH Carry (53/35)(L)

20 T2B

20 Double Unders

20 movements, 20 reps a piece = 2020

30:00 Cap…modify accordingly!!!

Posted in WOD