Yo Curtis P

CrossFit Texarkana – CrossFit

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Warm-up

3-5 Foam Roll or Mobility

Couch stretch (1 min each side)

Pigeon stretch (1 min each side)

350m row.

Mat trips ( coaches choice)

Barbell Warmup (No Measure)

5 Tall Clean High Pulls

5 Scarecrow Cleans

https://m.youtube.com/watch?v=TaMw0ZyE38Y

5 Tall Muscle Cleans

5 Hang Power Cleans

5 Front Squats

5 Hang Squat Cleans

Power Clean + Squat Clean + 2 Push Jerks

5X1 complex

MW: Metcon (AMRAP – Rounds and Reps)

Yo Curtis P

Partner WOD

15min AMRAP

500m row

10 Curtis P’s 75/ 55

10 KB Swings 53/35

10 Lateral Barbell Burpees
1 Curtis P= 1 power clean front rack forward lunge left side/ right side, 1 shoulder to overhead.

Change every 500m, pick up where other athlete left off.

Cashout Bench Press (No Measure)

3X8 Bench Press ( Add weight each set)

2min Pigeon stretch between sets. (1 min each side)

3X8 One arm dumbbell press

2min Couch stretch between sets. (1 min each side)

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