“ TEAM TWO MINUTE DEFENSE” MGW

CrossFit Texarkana – CrossFit

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Warm up

Waterfall warm up start:

Row 250m

Bike 5 Calories

Into

30 seconds:

Wrist stretches

Glute Bridges

Alternating Dead Bugs

Open Half Kneeling (each side)

Russian Baby Makers

5 Calorie Bike

Barbell Warm up

Rest as needed between exercises

5 Staggerd RDL

5 Muscle Cleans

5 Elbow Rotations(front rack positions)

5 Front Squats

5 Strict Press

5 Elbow Rotations (from back rack)

5 Back Squats

Deadlift (3×10 )

Warm up then use the same weight for each set. 20 Burpee Penalty for each missed rep.

Metcon (Time)

“TEAM” TWO MINUTE DEFENSE. (25 Min time cap)

20 Alternating rounds( 10 Each)

1 Power clean.

3 Hang Squat clean.

2 Jerks

10/7 Calorie Bike

135/95

RX+ individual

5 rounds of:

1 Power clean

3 Hang Squat clean,

2 Push Jerk

Run 200ft

Rest 2 min rest

Repeat 5 more rounds.

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