5.23.19

CrossFit Texarkana – CrossFit

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Warm-up

3 minute Row

5 Glute Bridges

Crab Walk

5 Push-ups

Bear Crawl

5 Slow Squats

Ape Walk

5 Jumping Squats

Ape Hop

With PVC

10 Pass Throughs Standing

10 Pass Throughs Prone

10 Hip Hinges

10 Overhead Squats

With KB

2 Rounds

5 Single Arm Deadlifts each side

5 Single Arm Clean Pulls each side

5 Single Arm Clean & Jerks = OHS each side

3 Position Clean (7 minutes to build to 75%)

Mid-thigh, knee, floor

Clean and Jerk (EMOMx15@75%)

Cash Out

ROMWOD

Posted in WOD