“JUST THE TWO OF US” [COMPETE/TRAIN]

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

Wrist Stretch

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)

25′ Bear Crawl.

With Barbell

10 RDL

10 Bent over row ( no rounding of the back)

5 Deadlifts ( Whatever type is in the Strength or WOD )at 40% of 1 Rep Max

Sumo Deadlift (5,5,5,)

5X Warm up weight

65%X5

75%X5

85%X5+

Use 90% of 1 rep max

Wod Prep

Take 10 Min to practice DU and warm up for Thrusters. (Coaches choice)

MW: Metcon (AMRAP – Rounds and Reps)

“JUST THE TWO OF US” [COMPETE/TRAIN]

AMRAP 10:

9 Thrusters (75/55)

35 Double Unders

Cashout (No Measure)

2-3 rounds

1:00 easy bike

1:00 min plank

:30 seconds each side

Couch

Pigeon

Single Leg raise with band

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