2.5.20

CrossFit Texarkana – CrossFit

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Warm-up

1 Minute Easy Jog

30 Seconds Plate Hops

45 Second Easy-Moderate Run

30 Seconds Plate Ground to Overhead

30 Seconds Moderate Run

30 Seconds Plate Lateral Squats (Holding Plate Out Front)

15 Seconds Moderate-Fast Run

30 Seconds Plate Counterbalance Squats

Use Single 10# or 15# Plate For Warmup

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Primer

3 Clusters

6 Calorie Row

3 Chest to Bar Pull-ups

Arm & Hammer Scaled (Time)

Buy-In: 15 Clusters 95/65

3 Rounds:

15/12 Calorie Bike

15 Strict Ring Rows

Buy-Out: 15 Clusters 95/65

Rx+ Pull-ups

Ar & Hammer (Time)

Buy-In: 15 Clusters 135/95

3 Roundds

21/15 Calorie Bike

15 C2Bs

Buy-Out: 15 Clusters 135/95

Posted in WOD