12.09.20

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

Warm Up (No Measure)

2:00 Row

Deadlift Warm up:

90/90 Breathing youtu.be/f3GBB3GAqIQ

10 Dead Bugs

10 Glute Bridges

10 Bird Dogs

10 Tall Kneeling Glute Activation with Med Ball

10 Staggered RDL w/ Pause with Med Ball

2 Rounds:

10 Box Step ups

10 Med Ball Cleans

Build to WOD weight

Loch Ness Monster (Time)

For Time:

50 Wallballs (20/14)

50 Box Jumps (24″/20″)

50 Wallballs (20/14)

Starting 0:00 EMOM 5 Deadlifts (225/155)

Cash Out

Roll out

30 second (each side )

Banded hamstring stretch.

Couch stretch

Pigeon stretch.

Posted in WOD