1.12.21

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

3-5:00 Foam Rolling

2:00 Jog Mat Trips or Lot Trips

0:30 At Each Movement:

Box Step-ups

Active Samson

Push-up to Down Down Dog

Active Spidermans

Shoulders Taps

Glute Bridges

Single Leg Glute Bridges (0:30 each side)

Glute Bridge Walkouts

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Bench Press (8,6,4,4,4)

8,6,4,4,4

10 PVC pass-throughs after each set

*First set at 50%

*Last set at 75-80%

Primer (No Measure)

Build WOD Weight

then

1 Round:

4 Box Jumps Overs

4 Deadlifts

3 Bar- Facing Burpees

3 Hang Power Cleans

2 Strict Pull-ups

2 Push Jerk

DelighT (AMRAP – Rounds and Reps)

AMRAP 15:

12 Box Jump Overs (24″/20″)

12 Deadlifts (155/105)

9 Bar-Facing Burpees

9 Hang Power Cleans (155/105)

6 Strict Pull-ups

6 Push Jerks (155/105).

*Push Jerk weight should be unbroken

*Estimated 3-4 rounds

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