3.18.20

CrossFit Texarkana – CrossFit

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Warm-up

30 Seconds

Glute Bridges

Front Plank

PVC Pass Throughs

Single Leg Glute Bridges (30 Seconds Each Side)

Alternating Bird Dogs

Shoulder Taps

Glute Bridge Walkouts

Overhead Squats

Superman Hold

Air Squats

Push-up to Down Dog

V-Ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Bench Press (AMRAP@85%)

5@50%

3@60%

2@70%

1@75%

1@80%

AMRAP@85%

Percentages Based Off New Working Max

Recalculate Working Max

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Masters (55+) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb/ 45lb

10 bar-facing burpees

Time cap: 15 minutes

Posted in WOD