2.08.21

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

Mobility:

1:00 Couch Stretch

1:00 Barbell Ankle Stretch

1:00 Barbell Thoracic Opener

0:30 at each movement OR Coach choose reps

Easy Row

Active Spidermans

PVC Pass Throughs

Moderate Row

Mountain Climbers

PVC Overhead Squats

Faster Row

Frog Hops

PVC Sotts Press

Overhead Squat Biased Barbell Warm Up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Primer (No Measure)

1 Round

With Empty Barbell:

12 Overhead Squats

6 Lateral Burpees Over Erg

6 Calorie Row

1 Round

With First Round Weight:

4 Overhead Squats

4 Lateral Burpees Over Erg

4 Calorie Row

Freedom Sauce (4 Rounds for reps)

AMRAP 3:

21 Overhead Squats (95/65)

21 Lateral Burpees Over Erg

Max Calorie Row

Rest 3 Minutes

AMRAP 3:

18 Overhead Squats (115/85)

18 Lateral Burpees Over Erg

Max Calorie Row

Rest 3 Minutes

AMRAP 3:

15 Overhead Squats (135/95)

15 Lateral Burpees Over Erg

Max Calorie Row

Rest 3 Minutes

AMRAP 3:

12 Overhead Squats (155/105)

12 Lateral Burpees Over Erg

Max Calorie Row

Posted in WOD