Jail Break

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

Sumo Deadlift 531( 555) (5,5,5)

5X Warm up weight

65%X5

75%X5

85%X5+

Use 90% of 1 rep max

Jail Break (Time)

For Time:

800m Run

21 KB Swings (70/53)

21 Ab Mat Sit-ups

400m Run

15 KB Swings (70/53)

15 Ab Mat Sit-ups

200m Run

9 KB Swings (70/53)

9 Ab Mat Sit-ups

100m Run

Posted in WOD