CrossFit Texarkana – CrossFit
Warm Up (No Measure)
3-5:00 Foam Roll
2:00 Row
Mobility:
1:00 Couch Stretch (each side)
1:00 Overhead Stretch On Wall
2 Rounds:
0:30 Box Step-ups
0:30 Inchworm to Push-ups
0:30 Arch Hold
0:30 Hollow Hold
0:30 Straight Leg Sit-ups
Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Pressing Complex (Weight)
Every 2 Minutes x 6 Sets:
3 Push Press
3 Push Jerks
Build up in weight
Uplifting (AMRAP – Rounds and Reps)
AMRAP 10:
3 Box Jump Overs (24″/20″)
3 Toes to Bar
3 Push Jerks RX (115/80)
3 Chest to Bar Pull-ups
6 Box Jump Overs (24″/20″)
6 Toes to Bar
6 Push Jerks RX (115/80)
6 Chest to Bar Pull-ups
…
Add 3 Reps Each Round
Rx+(135/95)