Road Trip

CrossFit Texarkana – CrossFit

View Public Whiteboard

Warm Up

3-5 Minutes Foam Roll

2 min Run ,Row ,Bike

:30 Each or Each side

Couch

Pigeon

Open Half Kneeling

Wrist Stretches

Thread the Needle

Samson Stretch

Russian Baby Maker

Power Clean WOD primer

Clean Grip RDL .

-Maintain neutral spine for Entire movement

-5 to 10 reps

Elbows-In Goblet Squat Press

6-8reps

Front Rack Stretch

-8-10 reps, 20-30 second stretches

Muscle Clean

-4-6 reps

Front Squat

-5-10 reps

Clean from Power Position

Back Squat 3’s (8 ,3,3,3,3 )

Three rep max Drop 5% X Drop 10% X10

Metcon (AMRAP – Reps)

Road Trip

8 Minute AMRAP

2 Power Cleans

2 Wallballs

4 Power Cleans

4 Wallballs

6 Power Cleans

6 Wallballs etc…
135/95

20/14

Cash Out

3-4 rounds

100m farmers carry

1 min plank hol

Posted in WOD