1.6.20

CrossFit Texarkana – CrossFit

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Warm-up

3 Rounds

30 Seconds Each:

PVC Pass Throughs

Inchworm to Push-up

PVC Overhead Squats

Active Samson

*Attempt to Get More Narrow on PVC Pipe with Each Round

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Back Squat (Based off 90% of 1RM)

5@40%

5@50%

5×10@60%

Warm-up

Primer

3 OHS

3 T2B

3 Thrusters

3 C2B

Grim Reaper (2 Rounds for reps)

AMRAP 5:

21-15-9:

Overhead Squats 65/45

L-Ups

Rest 5 Minutes

AMRAP 5:

15-12-9

Thrusters 65/45

Jumping Chest to Bar Pull-ups

Rx+ 95/65, T2B, C2B

Cash Out

Banded Lat Stretch: 1 Minute Each Side

Banded Pike Stretch: 1 Minute

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