CrossFit Texarkana – CrossFit
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