Happy Plate

CrossFit Texarkana – CrossFit

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Warmup (No Measure)

Warm up

Row/ Run

3-5 min roll out

200m walk

200m jog.

• Leg swings (10 right leg front to back, left, right side, left side)

• Ankle rotations (10 right & left ankle, clockwise and counter clockwise

• Side high knee karaoke drill

• Walking while pulling knee to chest

• Walking pulling inner ankle up to chest

250M row

• Walking lunges with pelvic tilt (hip flexor stretch)

• Walking lunges with torso twist towards side of extended knee

• Woodpecker (stand on 1 leg, bend at waist, touch ground with both hands, while the other leg pivots up and back to 90 degree position from the ground)

• Toe touches: marching opposite hand to touches

2 Rounds

6 hip taps

5 burpees

6 hip taps

70: Pull Up Strength (5,5,5,5)

70% of 5 Rep Max
First set is unweighted

MG: Metcon (Time)

“Happy Plate”

500m Row

21 Burpees

400M Run

500m Row

15 Burpees

400m Run

500m Row

9 Burpees

400m Run

Posted in WOD