2.02.21

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

300m Row Or 90 second bike

30′ Mat Trips:

Spiderman

Samson Lunge

Over Under

Gymnastics Bear Crawl

High Knees

Butt Kicks

Carioca

0:30 On Each Movement:

Alternating Bird Dogs

Push-up to Down Dog

Glute Bridges

Single Leg Glute Bridge (Right)

Single Leg Glute Bridge (Left)

With Barbell

5 RDL

5 Good mornings

Quittin Time (3 Rounds for reps)

AMRAP 5:

Buy-In: 400m Run (Sub 30/21 Calorie Assault Bike)

Max Rounds With Time Remaining:

12 Deadlifts RX(185/135) RX+ (225/155)

12 Bar Facing Burpees (24″/20″)

Rest 5 Minutes

AMRAP 5:

Buy-In: 400m Run (Sub 30/21 Calorie Assault Bike)

Max Rounds With Time Remaining:

8 Deadlifts (205/145) RX+ (275/185)

8 Bar Facing Burpees (24″/20″)

Rest 5 Minutes

AMRAP 5:

Buy-In: 400m Run (30/21 Calorie Assault Bike)

Max Rounds With Time Remaining:

4 Deadlifts (225/165) RX+(315/205)

4 Bar Facing Burpees (24″/20″)

Cash Out

Handstand walk practice or hanstand push-up practice

Posted in WOD