1.9.20

CrossFit Texarkana – CrossFit

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Warm-up

30 Seconds

Box Step-ups

Slamball Foot Taps

Active Samson

Lateral Box Step-ups (30 Seconds Each Leg)

Slamball Deadlifts

Active Spidermans

Box Step Overs (Lateral or Facing Box)

Slamball Strict Press

Inchworm to Push-up

*Performed at Low Box Height

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Build to Jerk Weight

Primer

5 Slamballs

4 Box Jump Overs

3 Push Jerks

iMax (Time)

On the 3:00 x 5 Rounds:

15 Slamballs 20/12

10 Box Jump Overs (24/20)

5 Push Jerks @65% of 1RM

*Score slowest round

Cash Out

Lats Foam Roll:

1-2 Minutes Each Side

Hamstrings Foam Roll:

1-2 Minutes Each Side

Calves Foam Roll:

1-2 Minutes Each Side

Posted in WOD