12.18.19

CrossFit Texarkana – CrossFit

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Warm-up

30 Seconds

Active Samson

Active Spidermans

Inchworm to Push-up

Alternating Bird Dogs

Plank

Shoulder Taps

Hollow Hold

Superman Hold

Side Plank (15 Second Each Side)

Barbell Bent Over Rows

Barbell Front Squat Hold (Active Position)

Barbell Overhead Hold

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Primer

1 Round

5 Power Cleans (Lighter Weight)

5 Pull-ups

5 Push Jerks (Lighter Weight)

5 Knees to Elbow

Build to Workout Barbell Weights

1 Round

3 Power Cleans

3 Chest to Bar Pull-ups

3 Push Jerks

3 Toes to Bar

Happy Hour (Time)

3 Rounds:

12 Power Cleans 115/85

12 Pull-ups

12 Push Jerks 115/85

12 L-Ups

Rx+ 135/95, C2Bs, T2Bs

Cash Out

3 Giant Sets:

100 Meter Overhead Kettlebell Carry

10 Inverted Barbell Rows Video

50 Band Pull-Aparts Video

Rest 1 Minute Between Sets

3 Giant Sets:

Max Effort L-Sit Video

7 Slow Hip and Back Extensions Video

Rest 1 Minute Between Sets

Posted in WOD