11.25.19

CrossFit Texarkana – CrossFit

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Warm-up

2 Rounds

30s @each

Spiderman And Reach

Single Unders

Samson

Russian Kettle Bell Swings

2 Rounds

200m Row

15 PVC Pass Throughs

10 Oil Pumpers

Barbell Prep

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Romanian Deadlifts

5 Front Squats

Back Squat (15 minutes to build to a heavy 5 reps)

Warm-up

Primer

10 Dumbbell Waiter Squats each side (light weight)

20 Double Unders

3 Pull-ups

200m Row

20 Double Unders

4 Dumbbell Power Snatches (WOD weight)

Taco Bell (2 Rounds for time)

@3, 2, 1, GO

3 Rounds

150 Single Unders

10 Dumbbell Power Snatches 35/25

@ 10:00

500m Row

9 Strict Ring Row

500m Row

7 Strict Ring Rows

500m Row

5 Strict Ring Rows

Rx+ 100 Double Unders, 50/35, Strict Pull-ups

*9m Cap on part 1

Taco Bell Competitor (2 Rounds for time)

@3, 2, 1, GO

3 Rounds

100 Double Unders

10 Power Snatches 70/50

@10:00

900m Row

9 Ring Muscle-ups

700m Row

7 Ring Muscle-ups

500m Row

5 Ring Muscle-ups

*9m Cap on Part 1

Cash Out

3 Sets

14 Front Rack Step Back Lunges

21 Glute Bridges

Rest 3 minns

*addd weight as desirred

Posted in WOD