10.7.19

CrossFit Texarkana – CrossFit

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Warm-up

30 Seconds

Easy Bike

Active Spidermans

Moderate Bike

Active Samson

Faster Bike

Slow Air Squats

Romanian Deadlifts

Wall Sit

Front Rack Reverse Lunges (Alternating Legs)

Front Plank

Pausing Front Squats (2 Seconds in Bottom)

Mountain Climbers

Performed with Empty Barbell

MOBILITY

Pigeon Pose: 1 Minute Each Side

Primer

5 Bar Facing Burpees

5 Front Squats with empty barbell

5 Calorie Bike

Build to WOD weight

3 Bar Facing Burpees

3 Front Squats

3 Calorie Bike

Rug Burn (AMRAP – Reps)

5 Rounds

1 Minute max Bar Facing Burpees

1 Minute max Front Squats @40% of 1RM

1 Minute max Calorie Bike

2 Minutes Rest

Back Squat (CASHOUT)

5 Repetitions @ 70%

4 Repetitions @ 75%

3 Repetitions @ 80%

1 Repetition @ 84%

1 Repetition @ 87%

1 Repetition @ 90%

Rest as Needed Between Sets

Posted in WOD