12.6.19

CrossFit Texarkana – CrossFit

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Warm-up

60 seconds

Spiderman and Hamstring Stretch

Plank

Samson and Air Squat

Shoulder Taps

Cossack Squats

Walkouts

Alternating Step-Ups

Side Plank (30seconds each side)

Barbell Warm-up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press and Reach

5 Romanian Deadlifts

5 Front Squats

Build to WOD weight

Suggested:

5 @40%

4@50%

3@60%

2@70%

1@75%

Primer

200m Jog

1 Wall Walk

2 Front Squats

Hot Rod (Time)

7 Rounds

200m Run

3 Wall Walks

5 Front Squats @75% of Clean Max

*barbell must be taken from the floor

Posted in WOD