CrossFit Texarkana – CrossFit
Warm-up
2 Minutes
Easy Row or Bike
1 Minute
Banded Good Mornings
Push-up to Down Dog
Single Leg Romanian Deadlift: No Weight (30s each side)
Front Plank on Hands
Alternating Bird Dogs
Inchworm to Push-up
2 Minutes
Hip Hinge Drill
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squat
Deadlift (3×10 Based off 90% of 1RM)
5@55%
5@62.5%
3×10@67.5%
Warm-up
Primer
3-2-1
Deadlifts
Handstand Push-ups
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Diane Scaled (Time)
21 Deadlifts 135/95
21 Pushups
15 Deadlifts 135/95
21 Pushups
9 Deadlifts 135/95
21 Pushups