Headspace

CrossFit Texarkana – CrossFit

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Deadlift Warm Up (No Measure)

3-5min Foam Roll

2 min Run, Row, Bike, or Jump Rope. Or any combination.

5 Cat Cow

10 Alt. Bird Dog

10 Alt. Dead Bugs

10 Glute Bridges

2 Rounds

5 Hip Hinge with PVC

5 Slam Balls

5 Slam Ball Cleans ( Med Ball Cleans)

With Barbell

10 RDL

10 Bent over row ( no rounding of the back)

5 Deadlifts at 40% of 1 Rep Max

Deload Sumo Deadlift (5,5,5)

50%X5

55%X5

60%5

Wod Prep

10 min to Warm Up for WOD

Coaches Choice

MW: Metcon (Time)

“Headspace”

10 KB Russian Swings (53/35)

15 Box Jump Overs (24/20).

20 KB Swings

15 Box Jump Overs

30 KB Swings

15 Box Jump Overs

40 KB Swings

15 Box Jump Overs

50 KB Swings

15 Box Jump Overs

20 Min Time Cap

Posted in WOD