12.16.19

CrossFit Texarkana – CrossFit

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Warm-up

30 Seconds

Single Unders

Active Spidermans

Medicine Ball Deadlifts

Single Unders

Push-up to Down Dog

Air Squats to Medicine Ball

Single Unders

Inchworm to Push-ups

Medicine Ball Press

Single Unders

Moutain Climbers

Medicine Ball Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

10 Double Unders

5 Burpees

5 Wallballs (Workout Weight)

5 Deadlifts (Lighter Weight)

Build to Workout Deadlift Weight

Primer

1 Round

10 Double Unders

3 Burpees

3 Wallballs

3 Deadlifts

Wonderwall (Time)

For Time:

90 Single Unders or 1 minute DU Practice, 30 Burpees

90 Single Unders or 1 minute DU Practice, 30 Wallballs 20/10, 9′

90 Single Unders or 1 minute DU Practice, 30 Deadlifts 185/155

90 Single Unders or 1 minute DU Practice, 30 Wallballs (20/14)20/10, 9′

Rx+ 60 DUs, 20/14, 10’/9′, 225/155

Back Squat (CASHOUT:)

Set #1 – 6 Reps @ 74%

Set #2 – 4 Reps @ 80%

Set #3 – 2 Reps @ 86%

Rest 3 Minutes

Set #4 – 6 Reps @ 80%

Set #5 – 4 Reps @ 86%

Set #6 – 2 Reps @ 92%

Rest 3 Minutes

Set #7 – 6 Reps @ 86%

Set #8 – 4 Reps @ 92%

Set #9 – 2 Reps @ 98%

Percentages Based on 5RM Back Squat

Posted in WOD