Boom

CrossFit Texarkana – CrossFit

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DeadLift Warm up

3-5 Foam Roll

350m Row

90/90 Breathing

10 Alt Dead Bugs

10 Glute Bridges

5 Bear Crawl Roll Backs

Barbell warm up

5 RDL

5 staggered RDL ( 5 each side)

5 front squats ( 2 second hold at the bottom)

5 Good mornings

WOD PRIMER

4 Rounds (work up to deadlift weight)

150m Row (Intensity on row should increase each round)

3 Deadlifts

MW: Metcon (AMRAP – Rounds)

“Boom”

3 Min AMRAP X3

10 Deadlifts at 65% of 1 Rep max

20/15 Cal Row

Rest 3 Min between rounds

MW: Metcon (Time)

Boom2.0

3 Rounds

10 Deadlifts (65% of 1 rep max)

1000 Row

Rest 3 min between Rds

Cashout (No Measure)

Tempo Assault Bike.

3-4 rounds.

Over 60 seconds gradually build to max effort

rest 2-3 min between rounds

Posted in WOD