5.10.20

CrossFit Texarkana – CrossFit

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Warm-up (No Measure)

Shoulder Prep

3 Rounds x 10 Reps Each

Forward Raises

Lateral Raises

Bent Over 90/90 Rows

Standing 90/90 Internal/External Raises

Overhead Victory Raises

Rx: 5#/2.5# plates

Band Hip/Core Warmup

Side Plank Clams x 7 Reps Per Side

Bridge Walkouts x 10 Reps

Forward/Reverse Knee x 10 Reps Per Leg

Nordic Hamstring Curls x 7 Reps

Gymnastics Endurance (Distance)

12:00 EMOM

1-0:20 Gymnastics Plank w/Feet on 20″ Box

2-20 Unbroken Russian KB Swings (53/35)

3-0:40 Handstand Walk For Distance (Modify w/Gymnastics Bear Crawl)

Score total HS Walk/Bear Crawl Distance

Weightlifting (Weight)

EMOM x 15:00

Power Snatch to Parallel x 2 Reps @ 60% 1RM Power Snatch

Mama I’m Comin Home (Time)

Teams of 3

21 Squat Cleans (95/65)

3 Sled Drags

18 Squat Cleans (115/85)

6 Sled Drags

15 Squat Cleans (135/95)

9 Sled Drags

12 Squat Cleans (155/105)

12 Sled Drags

9 Squat Cleans (185/125)

15 Sled Drags

6 Squat Cleans (205/145)

18 Sled Drags

3 Squat Cleans (225/155)

21 Sled Drags

1 Sled Drag = 50′ Down Mat

Rx Sled = 40% of Teams Avg BW

30:00 Time Cap

Posted in WOD