2.03.21

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

2-4:00 Foam Roll

300m Row

2 rounds

30 Arm Circles (15 Forward + 15 Back)

10 Ring Rows

10 Wall Squats https://youtu.be/heAcyMfAMn8

0:20-30 Down Dog

10 Air Squats

10 Hanging Hip taps

Barbell Warm Up:

5 RDL

5 Muscle Cleans

5 Elbow Rotations

5 Strict Press & Reach

Push Press (3,3,3,2,2,1)

Work up to a heavy single

Lyla (Time)

10-9-8-7-6-5-4-3-2-1 Reps For Time:

Muscle-ups

Bodyweight clean and jerks
To learn more about Lyla click here
RX: Muscle-ups/ Body-weight Clean and Jerks

Scaling Option:

For Time: 7-6-5-4-3-2-1

Pull ups

¾ Body-weight Clean and Jerks

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