Piston

CrossFit Texarkana – CrossFit

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Warmup Front Squat (No Measure)

3-5min Foam Roll/ Mobility

1:00 Row

:30 Down Dog

:30 Up Dog

1:00 Bike

:30 Inch Worms

:30 Arm Circles

1:00 Bike

:60 Squat Hold

5 Wall Ball Front Squats w/ a 3-second tempo

5 Wall Ball Push Press

3 Wall Balls w/ a 3-second tempo

Front Squat (5,3,3,3+)

50%X5

70%X3

80%X3

90%X3+

Wod Prep

Take time to prep for WOD and choose modifications. Coaches Choice

MW: Metcon (4 Rounds for reps)

EMOM for 15 min FGB style

1min : Assault Bike for Calories

1 min: 10 Power Cleans, 115/85 lbs

1 min: 15 Wall Balls, 20/14 lbs

1 min: rest

RX+ 135/95
Score bike calories per round. If you don’t complete the reps in the other two movements subtract reps not done from calories.

Round up calories. ex. 10.5 = 11

Cashout Suite case carry/ Waiter Carry (No Measure)

Suite case carry/ Waiter carry

3 rounds rest as needed

50m suite case carry (same arm) 50m waiter carry.(waiter carry is overhead)

Switch arms and repeat, that’s one round.

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