CrossFit Texarkana – CrossFit
Warm-up
3 Minute Bike
Minute 1: Easy
Minute 2: Moderate
Minute 3: Faster
45 Seconds Each
Banded Pass Throughs
Banded Pull Aparts
Banded Y’s
Banded Strict Press
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Bench Press (AMRAP@75% Based Off 90# of 1RM)
5@50%
3@60%
1@70%
AMRAP@75%
*Recalculate Working Max
Ab-sured (AMRAP – Reps)
2×4 Rounds @each movement
30 seconds of Work
15 seconds of Rest
Abmat Sit-ups
Slamballs
Push-ups