Round Up

CrossFit Texarkana – CrossFit

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Warm-up (No Measure)

Round Up

Warm Up

3-5 Foam Roll.

3 Lot Trips

(Bench Press Warm up)

Upper Back Cat/Cow.

-10 Reps In Both Directions

Quadruped Bear Crawl

Iso Hold Pushups-3 to 5 Reps

-Straight Line from Head To Heels

-Pause Halfway Done for 2-3 count

-Pause At Bottom for 2-3 count

-Pause Halfway Up for 2-3 count

:30 Each Side

Couch Stretch

Pigeon Stretch

Band Pullaparts

-Grip Band with Overhand or Underhand Grip

-Pinch Scapula Together As If Squeezing a Pencil b/t Your Shoulder Blades

-Pull Band Apart with Straight Arms

-Band Should Contact Chest In Same Spot That Bar Does in Bench

-Perform 10-20 Rep

15 Jumping Jacks

Bench Press 3’s (5,3,3,3,3)

3 Rep Max

Drop 5% X3

Drop 10%x 3

Wod Prep

2 Rounds

5 Push Ups

5 slow air squats pause 5 seconds at the bottom.

5 push press with bar

Build to WOD weight over 3-4 sets

Metcon (AMRAP – Reps)

Round Up Complete as many rounds as possible in 12 mins of:

5 Push Press, 135/95 lbs

10 Air Squats

15 AbMat Sit-ups

Posted in WOD