8/18/20

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

2 Rounds:

1 Lot Trip

6 Single Leg Glute Bridges

6 Prone Frog Pumps

4 Push up to Down Dog

12 Mt. Climbers

6 Hollow Hold to Superman Hold

Barbell Warm Up:

4 Goodmornings

4 Back Squats

4 Elbow Rotations

4 Strict Press and Reach

4 Romanian Deadlifts

4 Front Squats

Primer:

100 Meter Run

4 Toes to Bar

2 Hang Power Cleans Starting @ WOD Weight

Four Eyes (6 Rounds for weight)

On the 4:00 x 6 Rounds:

200 Meter Run

10 Toes to Bar

5-5-4-4-3-3 Hang Power Cleans

*Build In Weight On Hang Power Clean

*Start at 70-75% of 1RM Power Clean then add 5-20lbs

Cashout (No Measure)

1 Round:

30 Strict Pullups

30 Strict Handstand Pushups or Seated Military Press

Rest 2 min

20 Strict Pullups

20 Strict Handstand Pushups or Seated Military Press

Rest 1 min

10 Strict Pullups

10 Strict Handstand Pushups or Seated Military Press

Posted in WOD