CrossFit Texarkana – CrossFit
Warm Up (No Measure)
Rollout ( Concentrate on lats and T-spine)
5 min coach lead group warm up.
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
10 min WOD prep.
Clean warm up, Ring rows, Progressing into pull up
Fifth Wheel (3 Rounds for reps)
5 min AMRAP
7 Rounds of “The Chief” (115/85)
Max Pull ups
Rest 5 Minutes
5 AMRAP
6 Rounds of “The Chief” (135/95)
Max Pull-ups
Rest 5 Minutes
5 Min AMRAP
5 Rounds of “The Chief” (155/105)
Max Pull ups
1 Round of “The Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats