Roundabout II

CrossFit Texarkana – CrossFit

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Warm Up (Squat day) (No Measure)

5 Minute Mobility. Foam roll , Lacrosse Ball, Bands.

2 Minute Row or Bike.

:30 Each side.

Single leg glute bridges.

Couch

Pigeon

Open half kneeling/ Ankle Mobility

4 Alt Sampson stretch

4 Oil Pumpers

10 Air Squats

Back Squat (10, 10, 10 )

Choose Weight, build to a heavy, but don’t miss.

For every rep short of 10

20 Burpees

WMG: Metcon (AMRAP – Reps)

“Roundabout II ”

4 Rounds

:40 Work

:20 Rest

Russian KB Swings 53/35

Air Squats

Plank Hold hands on KB

RX+ 70/53

One arm plank, alt rounds.

Cashout (No Measure)

Practice TGU

and

3-4 Rounds

1 Mini BIke

:30 second front rack hold with barbell. Use 100-110% of front squat max. (off of rack)

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