Mouse

CrossFit Texarkana – CrossFit

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Deadlift Warm Up (No Measure)

3-5min Foam Roll

2 min Run, Row, Bike, or Jump Rope. Or any combination.

5 Cat Cow

10 Alt. Bird Dog

10 Alt. Dead Bugs

10 Glute Bridges

2 Rounds

5 Hip Hinge with PVC

5 Slam Balls

5 Slam Ball Cleans ( Med Ball Cleans)

With Barbell

10 RDL

10 Bent over row ( no rounding of the back)

5 Deadlifts ( Whatever type is in the Strength or WOD )at 40% of 1 Rep Max

Sumo Deadlift (5,3,3,3+)

65%X5

70%X3

80%X3

90%x3 +

WOD PRIMER

1 Round EASY ROUND

5 KB DEAD LIFTS

5 RUSSIAN SWINGS

10 DOUBLE UNDERS

10 JOG IN PLACE. ( RIGHT ONE, LEFT 2 ETC.)

MW: Metcon (Time)

“Mouse”

400m Run

4 Rounds of:

12 Russian KB Swings 70/35

21 Double Unders

Then

400M Run

3 Rounds

12 Russian KB Swings 70/35

21 Double Unders

Then

400M Run

2 Rounds 12 Russian KB Swings 70/35

21 Double Unders

Cash Out

Cashout (Puppy Dog /Seal Pose) (No Measure)

8:00 Stretch Tabata:

Puppy Dog Pose https://youtu.be/2lUAncLXdIE

Seal Pose https://youtu.be/IFHLtcZoW6k

Posted in WOD