9.25.19

CrossFit Texarkana – CrossFit

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Warm-up

6 Minutes For Quality:

Buddy 1

1 Round:

5 Ring Rows

10 Kettlebell Goblet Squats (Light Weight)

15 Sit-ups

Buddy 2

Easy Row

*Switch Stations When Buddy 1 Finishes Their 1 Round of Rows, Squats, and Sit-ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Primer:

1 Round

5 Calorie Row

5 Chest to Bar Pull-ups

5 Kettlebell Swings

5 Thrusters

Performed with Light Weight

1 Round

3 Calorie Row

3 Chest to Bar Pull-ups

3 Kettlebell Swings

3 Thrusters

Performed with Workout Weight

Workaholics (Time)

3 Rounds:

21/15 Calorie Row

15 Pull-ups

Directly Into…

3 Rounds:

21 Kettlebell Swings (53/35)

15 Thrusters 75/55

Rx+ C2Bs, 95/65

*20 min Cap

Workaholics Scaled (Time)

3 Rounds:

18/12 Calorie Row

15 Jumping Chest to Bar Pull-ups

Directly Into…

3 Rounds:

21 Kettlebell Swings 35/25

15 Thrusters 45/35

Cash Out

3 Giant Sets:

100′ Single Dumbbell Overhead Walking Lunge (50′ Each Arm)

25 Hip Extensions

12 Single Dumbbell Alternating Box Step-ups (24/20)

Rest 2 Minutes Between Sets

Posted in WOD