11.20.19

CrossFit Texarkana – CrossFit

View Public Whiteboard

Warm-up

30 Seconds

Single Unders

PVC Pass Throughs

PVC Straight Leg Swings (15 Seconds Each Side)

Quick Single Unders

PVC Lat Stretch

PVC Overhead Squats

Higher Single Unders

Narrower PVC Pass Throughs

Narrower PVC Overhead Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Overhead Squat (15 minutes to Build to a Heavy Pausing Single )

3 count pause at the bottom

Warm-up

Primer

5 Overhead Squats

10 Double Unders

5 Deadlifts

10 Double Unders

Double Jointed (AMRAP – Rounds and Reps)

AMRAP 16:

15 Overhead Squats 65/45

40 Seconds of Practice or 45 Single Unders

15 Deadlifts 65/45

40 Seconds of Practice or 45 Single Unders

Rx+ 95/65, 30 DUs

Cash Out

3 Sets Each Side:

7 Single Arm Dumbbell Bench Press

7 Single Arm Dumbbell Bent Over Row

Posted in WOD