CrossFit Texarkana – CrossFit
Warm-up
30 Seconds
Box Step-ups
Slamball Foot Taps
Active Samson
Lateral Box Step-ups (30 Seconds Each Leg)
Slamball Deadlifts
Active Spidermans
Box Step Overs (Lateral or Facing Box)
Slamball Strict Press
Inchworm to Push-up
*Performed at Low Box Height
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Build to Jerk Weight
Primer
5 Slamballs
4 Box Jump Overs
3 Push Jerks
iMax (Time)
On the 3:00 x 5 Rounds:
15 Slamballs 20/12
10 Box Jump Overs (24/20)
5 Push Jerks @65% of 1RM
*Score slowest round
Cash Out
Lats Foam Roll:
1-2 Minutes Each Side
Hamstrings Foam Roll:
1-2 Minutes Each Side
Calves Foam Roll:
1-2 Minutes Each Side