10.19.20

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

400 Meters Easy

30 Seconds at Each:

Active Spidermans

Air Squats

Mountain Climbers

Air Squats

Frog Hops

Air Squats

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility:

0:45 Seconds at Each

Front Rack Stretch

Forearms Stretch

Squat Hold

Thruster (5,4,3,3,3)

Work up to 3RM Thruster (or heavy)

Down to Earth (Time)

7 Rounds For Time:

200 Meter Run

7 Thrusters (95/65)

7 Burpees

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