1.27.20

CrossFit Texarkana – CrossFit

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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

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