12.4.19

CrossFit Texarkana – CrossFit

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Warm-up

30 Seconds

Single Unders

Slow Air Squats

High Single Unders

Cossack Squats

Quick Single Unders

Glute Bridges

Double Under Practice

Single Leg Glute Bridges

Double Under Practice

Jumping Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Build to WOD weight by:

3 Power Cleans + 2 Front Squats + 1 Squat Clean

Primeer

1 Round

100 Meter Row

3 Squat Cleans

10 Double Unders

Low Tide (3 Rounds for reps)

3×5 minute AMPRAP

Buy-In: 500m Row

5 Squat Cleans 75/55

75 Single Unders

Rest 5 minutes

Rx+ 115/85, 25 Double Unders

Cash Out

For Quality

0:00 – 6:00

:20 Second Wall-Facing Handstand Hold

2 Strict Ring Muscle-ups (Or Banded Strict)

6:00 – 12:00

1 Strict Chest to Bar Pull-up + 15′ Handstand Walk

2 Strict Chest to Bar Pull-ups + 15′ Handstand Walk

3 Strict Chest to Bar Pull-ups + 15′ Handstand Walk

12:00 – 18:00

25 Double Unders

:15 Second L-Sit on Rings

5 Tempo Ring Rows

Posted in WOD