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11.1.18

CrossFit Texarkana – CrossFit

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Warm-up

ROMWOD

Warm Up *Cindy (No Measure)

2 minute cardio

2 Rounds

3 Spiderman and Reaches each side

5 Strict Pullups

3 Hand Walk-Outs with pushup

5 Pause Wall Squats

Then 2 Rounds

5 Pullups

10 Pushups

15 Air Squats

Warm-up *Barbell 3s (No Measure)

Then

3 Bent Over Rows

3 RDLs

3 Hang Muscle Cleans

3 Front Squats

3 Strict Presses

3 Elbow Rotations

3 Back Squats

Deadlift (Build to a heavy 6, 4, 2)

15 minutes

Stop when form is compromised

4.6.17 (AMRAP – Reps)

8 Rounds

20 Second Plank on Hands

10 Second Rest

20 Second AMRAP Deadlifts @40%

10 Second Rest