12.11.19

CrossFit Texarkana – CrossFit

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Warm-up

3 Sets

30 Seconds Shuttle Run

30 Seconds Single Unders

Increasing Intensity & Height with Each Round

Glute Bridge Sequence

40 Seconds Each:

Glute Bridges

Single Leg Glute Bridges (40s Each Side)

Glute Bridge Walkouts

Slow Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Front Squat (9×1 Tempo Front Squat + 1 Front Squat)

Tempo: 3s down, 3s hold at bottom, up

15 minutes to complete:

3 sets@65%

3 sets@70%

3 sets@75%

Warm-up

build to WOD weight

Primer

1 Round

10 Double Unders

6 Shuttle Sprints

3 Front Squats

Geico (AMRAP – Rounds and Reps)

AMRAP 15:

90 Single Unders or 45s DU Practice

20x30ft Shuttle Runs

10 Front Squats 115/85

Rx+ 60 Dus, 30/21 Cal Bike, 155/105

Cash Out

4 Giant Sets:

16 Weighted Sit-ups

12 Barbell Romanian Deadlifts

8 Pausing Barbell Rows (2 Seconds on Chest)

Rest 2 Minutes Between Sets

Posted in WOD