Zech

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

1 Round:

0:30 Pigeon Stretch (each side)

12 Spiderman to Half Split

20 Plank Shoulder Taps

10 Calf Raise (explode up,0:03 down)

0:20 Single Leg Extended Reverse Plank (each side) https://youtu.be/4mYWMaXWKqs

3 Gymnastics Crawl 30ft

10 Jumping Squats (explode up, 0:03 down)

Zech (AMRAP – Rounds and Reps)

AMRAP x33:(Partner WOD )

5 HSPUs

25 Cal Row

20 Burpee Box Jump Overs 24/20

20 Thrusters 95/65

Cashout (No Measure)

1 Legless Rope Climb

1 Rope Climb

14 GHD Sit-ups

86 DUs

Back Squats The 5’s

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% X5

-10%X 5-7

Posted in WOD