Reload

CrossFit Texarkana – CrossFit

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Warmup Double Under Practice (No Measure)

Lacrosse Ball Shoulder Mobility

:30 on :20 off

1)Both feet.

2)Left foot

3)Right Foot

4)Both feet

3 min double under practice or triple under practice.

Warm Up MWG Row/ Push Press/ Pull ups (No Measure)

PVC Warm UP

Pass throughs…etc

2 Rounds

:30 Superman with PVC

:30 hollow body with PVC

Then

2 rounds

5 scap pulls

6 Hanging hip taps

3 walkouts

then

2 Round of Cindy with 20 DU between rounds

Overhead Press (5,3,3,3,3+)

Overhead Press

Warm up Weight X5

50%X5

60% X3

70% X3

80%X3

90%X3+

*Use 90% of one rep max

WMG: Relaod (AMRAP – Rounds and Reps)

For 3 cycles:

AMRAP in 2:30 of:

7 Shoulder-to-Overheads, 135/95 lbs

7 Pull-ups

35 Double Unders

Rest 2:30 between each cycle.

For each cycle continue the AMRAP.

Cashout( Dumbell Bench Press, GHD, Dips ) (No Measure)

3 Rounds

10-12 Dumbell Bench Press

10-12 RIng DIps or DIps

12-15 GHD Situps

Rest as needed

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