CrossFit Texarkana – CrossFit,video%20%5Bwmv%5D%20%5Bmov%5D

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Warm Up

3-5min Foam Roll

350m Row

Deadlift Warm up.

90/90 Breathing 1 minute

-Breathe In Through Nose, Filling Low Back > Stomach > Chest

Dead Bugs

-Ribs Down and Low Back Flush Against the Floor

-Move with Intention and Control

-10 Reps On Each Side

Glute Bridges

-15 to 20 Reps

Bird Dogs

-10 Reps On Each Side

Tall Kneeling Glute Activation

-Stack Hips Over Knees

-Sit Back Onto Heels While Maintaining Tall Torso

-Use Glutes To Drive Yourself Into Tall Kneeling Position

-Squeeze Glutes Hard for 1 Second In Top Position

-10 to 20 Reps

Staggered RDL w/ Pause

-Pause for 3-5 Count In Bottom Position

-5 to 10 Reps Each Side

2 Rounds of

3 Walkouts

10 box step ups


Coaches Choice

Warm up to WOD Weight and Box Jumps

Metcon (AMRAP – Rounds and Reps)


30 Minute AMRAP (As Many Reps As Possible)

5 Deadlifts (275 / 205 lbs)

13 Push-ups

9 Box jumps (24 / 20 inches)

Army Cpl. Ryan C. McGhee died May 13, 2009 serving during

Operation Iraqi Freedom. Cpl. McGhee, 21, of Fredericksburg, VA;

assigned to the 3rd Battalion, 75th Ranger Regiment, Fort Benning, GA;

died May 13 from wounds sustained when his unit came in

contact with enemy forces while conducting combat operations in Balad.

He was chosen by his classmates for two senior superlatives – friendliest

and most charismatic.

He is survived by his father, Steven; his mother,

Sherrie Battle McGhee; fiancee, Ashleigh Mitchell; and his brother, Zachary.

This workout was originally posted by CrossFit’s Mainsite on April 15, 2010.
Consider making this a partner WOD.

RX WOD weight is heavy. Use 75%-80% of 1 Rep Deadlift max

Posted in WOD