CrossFit Texarkana – CrossFit
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