12.30.20

CrossFit Texarkana – CrossFit

View Public Whiteboard

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

Posted in WOD