CrossFit Texarkana – CrossFit
Warm-up (No Measure)
3-5 Foam Roll
Run Deadlift Warm up
200M Jog 2
Gymnastics Bear Crawl
10 5L 5R Staggered Leg RDL
3 rounds of 4 to work up to WOD Weight.
( Please Warm up!!)
Make My Day (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 20 mins of:
Run, 400 m
21 Deadlifts, 155/105 lbs
Yesterday was GO GO , GO! Today it’s about the right weight and pacing.
Looking for 5 rounds or more. Scale by reducing weight or run, or both.
Sub Bike for Run 25/20 Calories
Cashout. GHD Situps/ Hip Taps (No Measure)
15 GHD Sit Ups (20 Ab Mat Sit Ups)
Max hanging Hip Taps( Max two arm hang from bar)
Keep active shoulder, rest as needed between sets.