9.21.20

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

1 Round:

300m Easy Jog

0:30 Frog Pose

0:30 Pigeon Pose

0:30 Single Leg Glute Bridges

0:30 Prone Frog Pumps

0:30 Child Pose Back Extensions w/ Medball https://youtu.be/1mNcYZ8Povk

1:00 Medball Single Leg Deadlifts (0:30R/0:30L)

0:30 Medball Front Squats

0:30 Medball Thrusters

Front Squat Complex

Build to a Heavy Complex:

1 Pausing Front Squat (2 Seconds)

1 Front Squat
Start at 65% of 3RM

Dodgeball (Time)

For Time

10 Rounds:

15 Wallballs (20/14)

200 Meter Run

Cashout (No Measure)

1 Round:

6 Sets of 2

Pause 0:02 at Knee Level

Pause 0:02 in Bottom Of Overhead Squat

All Percentages of 1RM Squat Snatch:

Set 1: 50%

Set 2: 53%

Set 3: 56%

Set 4: 59%

Set 5: 62%

Set 6: 65%

*Rest as Needed Between Sets

Posted in WOD