Crack Back

CrossFit Texarkana – CrossFit

View Public Whiteboard

CrossFit Warm Up * Mat trips( General Warm up) (No Measure)

3-5 Foam Roll/ Mobility

2 minute Cardio

Samson

Spiderman

Knee Pull

Ankle Pull

Gymnastics Bear Crawl

Over Under

Butt Kickers

Barbell Warmup (No Measure)

1Round w/Empty BB:

5 Bent Over Row

5 RDL

5 Hang Clean High Pull

5 Muscle Clean

5 Strict Press

3 Bear Complex

Clean Complex

4 Rounds Build in Weight to a Heavy

1 Round =Clean Pull+ Hang Power Clean+ Power Clean

Metcon (AMRAP – Reps)

“Crack Back”

3 Rounds

AMRAP 4

5 Hang Power Cleans 135/95

10 Supine Ring Rows

15 Burpees

Rest 3 min between rounds

RX+ 155/105

Cashout (No Measure)

2-3 rounds

1:00 easy bike

1:00 min plank

:30 seconds each side

Couch

Pigeon

Single Leg raise with band

Cashout Shoulder& Wrist (No Measure)

1-2 Rounds:

0:30 Child Pose w/ Shoulder Stretch https://youtu.be/eMPKzaqVi0s

8-Part Wrist/Forearm Stretch (0:10 hold each position)

Posted in WOD