12.22.20

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

5:00 Roll out

2:00 Shuttle Run

0:30 Glute Bridges

0:30 Hollow Hold

0:45 Moderate Shuttle Run

0:30 Single Leg Glute Bridge (Right)

0:30 Single Leg Glute Bridge

(Left)

0:30 Faster Shuttle Run

0:30 Seconds Arch Hold

0:30 Down Dog

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Layover (Time)

For Time

5 Rounds:

200m Run

10 Chest to Bar Pull-ups

Directly Into…

5 Rounds:

10 Power Cleans (95/65)

10 Push Jerks (95/65)

Cashout (No Measure)

Pistol practice or squat therapy, ankle mobility work.

*Get with a coach for instructions

Posted in WOD