2.3.20

CrossFit Texarkana – CrossFit

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Warm-up

30 Seconds

Easy Shuttle Runs

Walking Samson Stretch

Glute Bridges

Front Plank (On Elbows)

Moderate Shuttle Runs

Walking Spiderman Stretch

Single Leg Glute Bridges (30 Seconds Each)

Side Plank (30 Seconds Each)

Faster Shuttle Runs

Walking Lunges

Glute Bridge Walkout

Wall Sit (Just Below Parallel)

Hip Hinge Drill

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Back Squat (5×8@65% Percentages Based off New Working Max)

15 minutes to complete

do 1-3 warm-up sets

Warm-up

6 Deadlifts @WOD weight

6 Alternating Jumping Lunges

6 Shuttle Runs

Dead Space (Time)

On the 5:00 x 5 Rounds:

7 Deadlifts 135/95

20 Alternating Jumping Lunges

7 Deadlifts 135/95

15 x 10 Meter Shuttle Runs

Rx+ 185/135, 20 Shuttle Runs

*Score Slowest Round

Posted in WOD