10.15.19

CrossFit Texarkana – CrossFit

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Warm-up

30 Seconds

Single Unders

Inchworm to Push-up

Glue Bridges

Single Unders

Active Spidermans + Hamstring Stretch

Single Leg Glute Bridges (30 Each Side)

Single Unders

Air Squats

Glute Bridge Walkouts

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Thruster (15 minutes to build to a heavy 3)

Warm-up

Primer

@ lighter weight and easy pace

3 Thrusters

6 Deadlifts

9 Double Unders

@WOD weight and intensity

1 Round

3 Thrusters

6 Deadlifts

9 Double Unders

Child’s Play (Time)

3 Rounds:

10 Thrusters 75/55

20 Deadlifts 75/55

75 Single Unders or 90 seconds of Double Under Practice

Rx+ 115/85, 50 Double Unders

Posted in WOD