12.30.16

CrossFit Texarkana – CrossFit

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Warmup Front Squat (No Measure)

3-5min Foam Roll/ Mobility

250m row

Move through the following exercises at your own pace, spending approximately 30 seconds at each one.

:30 Wrist Stretch

:30 Down Dog

:30 Up Dog

:30 Child pose

:30 Open Half Kneeling

10 Slow Air Squats. Move Well!!

:30 Arm Circles

:30 Hip taps

5 walkouts

5 Burpees

With Barbell…

5 Elbow Rotations

5 Push Press

5 Front Squats

5 Thrusters

3 Wall Walks holding inverted for 20 seconds rest as needed

ME: Front Squat (5,5,2,1,1,?)

Suggested progression

50%X5

60%X5

75-80%X2

90%X1

Looking for 1 Rep Max.

Limit Max effort to 3 attempts

Barbell Warm up

Coaches Choice for WOD warm up

Air Force (Time)

For time:

20 Thrusters, 95/65 lbs

20 Sumo Deadlift High-pulls, 95/65 lbs

20 Push Jerks, 95/65 lbs

20 Overhead Squats, 95/65 lbs

20 Front Squats, 95/65 lbs

Every 1 min (starting at 0:00) complete:

4 Burpees
https://beyondthewhiteboard.com/workouts/376814-air-force#:~:text=99,12%3A51

Cash Out

5×6 strict T2B

Posted in WOD