Hawk Moon

CrossFit Texarkana – CrossFit

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Warm-up

3-5 Foam Roll

3 Lot Trips

(Bench Press Warm up)

Upper Back Cat/Cow.

-10 Reps In Both Directions

Quadruped Bear Crawl

Iso Hold Pushups-3 to 5 Reps

-Straight Line from Head To Heels

-Pause Halfway Done for 2-3 count

-Pause At Bottom for 2-3 count

-Pause Halfway Up for 2-3 count

:30 Each Side

Couch Stretch

Pigeon Stretch

Band Pullaparts

-Grip Band with Overhand or Underhand Grip

-Pinch Scapula Together As If Squeezing a Pencil b/t Your Shoulder Blades

-Pull Band Apart with Straight Arms

-Band Should Contact Chest In Same Spot That Bar Does in Bench

-Perform 10-20 Rep

15 Jumping Jacks

Bench The 5’s (8,5,5,5,5)

Build to a 5rm

Drop 5% x5

Drop 10% x5-7

Warm-up (No Measure)

Metcon Warmup

Coaches Choice

Metcon (Time)

Hawk Moon

6 rounds for time of:

Run, 200 m

11 Russian Kettlebell Swings, 70/53 lbs

6 Pull-ups

Cashout (No Measure)

3 Sets of 10

Ring Dips or Dips

Dumbbell Arm curls

GHD Sit ups ( with vest or 25 LBS plate)

Posted in WOD