Workin’ For A Livin’

CrossFit Texarkana – CrossFit

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Warm-up (No Measure)

Squat Focus Warm Up

3-5 Foam Roll

2 Min Run , Row or Bike

30-45 seconds each side

*Dorsiflexion from half kneeling with PVC.

*Single Leg Bridge.

*Couch Stretch.

*Pigeon.

*Alt Birddog

*5-7 GOOD Hip Hinges.

10 Air Squats, or OHS with PVC

With Kettlebell

2 Rounds

5 Deadlifts

5 KB swings

5 Goblet Squats

The 5’s (5RM Drop 5%X5 Drop 10%x5-7 )

Build to a 5 Rep Max

Recommended sets

8(very light. Move well )

5 (heavier but not difficult)

5( Working set, somewhat difficult)

5 RM (Still Maintaining good form)

-5%

-10%

Metcon (AMRAP – Rounds and Reps)

‘Workin’ For A Livin”

13 Min AMRAP

Buy in.

3 Rounds

14 Wallballs

16 KB Hang Snatch Alt every 4 53/35

Then AMRAP

16 Wallballs

16 Kettlebell Swings( Russian) 53/35

RX+ 70lbs KB

Cash Out

As soon as possible do a 3 min recovery walk, row or bike.

Then 5 min stretching.

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