2.10.20

CrossFit Texarkana – CrossFit

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Warm-up

30 Seconds

Single Unders

Down Dog

Slow Air Squats

Squat Hold (Active Below Parallel)

Single Unders (Right Leg)

Up Dog

Split Squats (Right Leg Forward)

Squat Hold (Active Below Parallel)

Single Unders (Left Leg)

Push-up to Down Dog

Split Squats (Left Leg Forward)

Squat Hold (Active Below Parallel)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Back Squat (3×8@72.5% Based off New Working Max)

20 minutes to complete:

3@40%

3@50%

3@60%

3@67.5%

3×8@72.5%

Warm-up

Primer

10 Double Unders

3 Hang Squat Cleans

Underrated (AMRAP – Reps)

AMRAP 9:

30 Double Unders

1 Hang Squat Clean 95/65

30 Double Unders

2 Hang Squat Cleans 95/65

30 Double Unders

3 Hang Squat Cleans 95/65

…..

Rx+ 135/95

Posted in WOD