1.7.20

CrossFit Texarkana – CrossFit

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Warm-up

30 Seconds Each

Single Unders

Active Spidermans

Walkouts

Single Unders

Squat + Broad Jump

Push-ups

Single Unders

Glute Bridges

Slow Burpees

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Bench Press (Based off 90% of 1RM)

5@40%

5@50%

5×10@60%

Warm-up

Primer

10 DUs

3 Power Cleans

3 Lateral Burpees Over Bar

Zoolander (AMRAP – Rounds and Reps)

AMRAP 15:

45 Single Unders or 30s DU Practice

10 Power Cleans 95/65

45 Single Unders or 30s DU Practice

10 Burpees

Rx+ 30 DUs, 135/95, Lateral Burpees Over Bar

Cash Out

Row Conditioning

6 Rounds

250m Row at 2k Pace

60 second Rest

Keep splits as close as possible

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