12.23.19

CrossFit Texarkana – CrossFit

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Warm-up

1 Minute

Easy Bike

Easy Row

Easy Shuttle Run

Glute Bridges

40 seconds

Moderate Bike

Moderate Row

Moderate Shuttle Run

Wall Squats

20 seconds

Fast Bike

Fast Row

Fast Shuttle Run

Jumping Air Squats

Dopamine (Time)

1 Round every 5 minutes for 5 Rounds

14/10 Cal Row

14×33 feet Shuttle Run

14/10 Cal Bike

Rest with remaining time

Scale: 10/7 Cal Bike and Row, 12 Sprints

Rx+ 20/14 Cal Bike and Row, 20 Sprints

Score slowest round

Decrease number of shuttle runs if athletes are not getting at least 60 seconds of rest

Back Squat (CASHOUT: Based off 5RM)

Back Squat Waves

Set 1: 6 reps @76%

Set 2: 4 reps @82%

Set 3: 2 reps @88%

Rest 3 minutes

Set 4: 6 reps @82%

Set 5: 4 reps @88%

Set 6: 2 reps @94%

Rest 3 minutes

Set 7: 6 reps @88%

Set 8: 4 reps @94%

Set 9: 2 reps @100%

Posted in WOD