Jackie

CrossFit Texarkana – CrossFit

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Jackie Warm Up (No Measure)

3-5 Minute Foam Roll or Mobility

Coaches choice (Spealler type warm up)

Then

3 Rounds

200m Row

5 Barbell Front Squats

5 Strict Press

1-3 Strict Pull-ups or Ring Rows.

W: Shoulder Press (5,5,3,1+)

60%x5

75%X5

85%X3

95%X1+

Wod Prep

Rowing instruction and WOD strategy

Jackie (Time)

For Time:

1,000 Meter Row

50 Thrusters (45/35)

30 Pull-ups
Last Done 11/16/20

Cashout Bench Press (No Measure)

10,8,6,4,2

Bench Press

10-15 Hip Ext

1 min Plank Hold

Rest as needed

Or work on weakness

Posted in WOD