7.21.20

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

1 Round:

2:00 Row

12 Hip Hinge w/ PVC

6 Inchworm to Push-up

6 Hollow Body into Superman on Rig (0:06 hold each position)

6 Straight Leg Goodmornings into Elbow Rotations w/ Barbell (after every goodmorning do 4 elbow rotations)

6 Strict Press

Deadlift (3,3,3,3,3)

5×3

Of 3 rep max

3@55%

3@65%

3@75%

3@85%

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

7 Wonders (Time)

3 Rounds:

7 Deadlifts (115/85)

7 Toes to Bar

7 Push Presses (115/85)

700/500 Meter Row

3 Rounds:

7 Deadlifts (115/85)

7 Toes to Bar

7 Push Presses (115/85)

700/500 Meter Row

3 Rounds:

7 Deadlifts (115/85)

7 Toes to Bar

7 Push Presses (115/85)

Cashout (No Measure)

2-3 Rounds:

10 Get Up High Post to High Pelvis Bridge Isolations (5R+5L)

0:30 Supine Twisted Cross

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