CrossFit Texarkana – CrossFit
Warm-up
30 Seconds
Active Samson
Lateral Squats
Active Spidermans
Air Squats
Push-up to Down Dog
Air Squats with Arms Overhead
1 Minute Each
Glute Bridges
Single Leg Glute Bridges (30 Seconds Each Side)
Glute Bridge Walkouts
Hip HInge Drill
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Power Clean (15 minutes to build to a heavy complex )
1 Power Clean
2 Front Squats
3 Push Jerks
Warm-up
Primer
2 Power Cleans
4 Air Squats
2 Front Squats
4 Air Squats
2 Push Jerks
4 Air Squats
Rack City (Time)
For Time:
10 Power Cleans (115/85)
50 Air Squats
10 Front Squats (115/85)
50 Air Squats
10 Push Jerks (115/85)
50 Air Squats
Rx+ 155/105
Cash Out
2 Rounds
60s each leg
Couch stretch
Pigeon Stretch