CrossFit Texarkana – CrossFit
Warm Up (No Measure)
2 Rounds:
2 Minute Run, Row or Bike
40 Single Leg Jump Rope (20 Left 20 Right)
0:30 Seconds Single Leg Glute Bridges
0:30 Active Samson
0:30 Seconds Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
*Coaches choice for additional warmup and teaching Power Clean
Power Clean (3,3,3,3)
12-15 min
3@ 50%
3@ 60%
3@ 75%
3@ 80%
Tidying Up (AMRAP – Rounds and Reps)
AMRAP 15:
15 Power Cleans (95/65)
30 Double Unders
15 Wallballs (20/14)
30 Double Unders