CrossFit Texarkana – CrossFit
Warm-up
2 Rounds
40 Seconds
Row
Front Plank Hold
Glute Bridge Walkouts
Banded Good Mornings
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Max Broad Jump (Distance)
score longest jump
5 attempts
rest 60-90s
Warm-up
Primer
200 Meter Row
10 Deadlifts
5 Lateral Barbell Burpees
Performed with Lighter Weight
100 Meter Row
5 Deadlifts
3 Lateral Barbell Burpees
Performed with Workout Weight
Crash Test (Time)
For Time:
1,500 Meter Row
30 Deadlifts 155/105
45 Burpees
Rx+ (245/165), Lateral Barbell Burpees