“ 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

Bench Press (5 Rep Max drop 5% do 5 ,drop 10% from max ,do 5 )

Please do 3-4 warm up sets before attempting the 5.

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

Metcon (Time)

“TEAM” TWO MINUTE DEFENSE.

10 ALTERNATING ROUNDS.

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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