11.29.19

CrossFit Texarkana – CrossFit

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Warm-up

30 Seconds

Easy Bike

Front Plank

Inchworm to Push-ups

Moderate Bike

V-Ups

Glute Bridge Walkouts

Faster Bike

Mountain Climbers

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Deadlift (Every 2 minutes: 1 Tempo DL (5s up, 5s down))

1@50%

1@55%

1@60%

3 sets to build to a heavy tempo single

Warm-up

Primer

1 Round

5 Shuttle Runs

10 Sit-ups

3 Deadlifts

Steam Roller (Time)

5 Rounds

12x30ft Shuttle Sprints

25 Abmat Sit-ups

2-4-6-8-10 Deadlifts 185/135

Rx+ 25/20 Cal Bike, 225/155

Front Squat (CASHOUT:)

On the Minute x 9:

1 Tempo Front Squat

Tempo:

5 Seconds Down

2 Seconds Pause

Aggressively Stand

Sets 1-3: 63%

Sets 4-6: 67%

Sets 7-9: 71%

Posted in WOD