7.17.20

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

1 Round:

2:00 Bike

12 Hip Hinge w/ PVC

0:45 Single Leg Straddle (reach for toe and hold) https://youtu.be/FGfMbi9oktY

30ft Gymnastics Crawl (knees locked)

12 Plank Diagonals

12 Standing Leg Swings (front,back + side ways)

6 Kang Squats

Primer:

2-3 Rounds:

10 Ab Mat Sit-ups

7 Deadlift (Build WOD weight)

14/8 Cal Bike

Front Squat (3,3,3,3,3)

Of 3 Rep Max

3@55%

3@65%

3@75%

3@85%

Add 5lbs to last week 3 rep max try to get 3

Floor It (5 Rounds for time)

Every 5 Minutes x 5 Rounds:

30 AbMat Sit-ups

15 Deadlifts (185/135)

21/15 Calorie Assault Bike

Cashout (No Measure)

2-3 Rounds:

0:30 Pigeon Pose

0:30 Seal Pose to Down Dog

0:30 Supine Twist https://youtu.be/_EdrLJViMrI

Posted in WOD