1.13.20

CrossFit Texarkana – CrossFit

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Warm-up

1 Minute

Active Samson

Glute Bridges

Plate Hops

40 Seconds

Active Samson + Air Squat

Single Leg Glute Bridges (40 Seconds Each Side)

Plate Ground to Overhead

30 Seconds

Air Squats

Glute Bridge Walkouts

Plate Counterbalance Squats

Warmup Peformed with 10# or 15# Plate

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Back Squat (3×10 Based off 90% of 1RM)

5@55%

5@62.5%

3×10@67.5%

Warm-up

10 Air Squats

3 Power Clean & Jerks

5 Air Squats

Air Fryer (Time)

3 Rounds:

50 Air Squats

10 Power Clean and Jerks 95/65

Rx+ 135/95

*15 min Cap

Cash Out

Toe Touches

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