10.2.19

CrossFit Texarkana – CrossFit

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Warm-up

7 Minutes For Quality

Buddy 1:

Easy Bike

Buddy 2:

100 Meter Run

100′ Bear Crawl

50′ Crab Walk

Switch Stations When Athlete Finishes the Run/Crawl/Walk

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Shoulder Press (15 minutes to build to a heavy single )

Miracle-Gro (Time)

5 Rounds:

200 Meter Run

12 Reverse Lunges 45/35

9 Strict Presses 45/35

Rx+ 95/65

Front Squat (CASHOUT: Every 90s x6)

On the 1:30 x 6:

1 Pausing Front Squat

1 Front Squat

Sets 1-3: 70-73-76% of 1RM Front Squat

Sets 4-6: Build to Heavy

Posted in WOD