CrossFit Texarkana – CrossFit
Warm-up
7 Minutes For Quality
Buddy 1:
Easy Bike
Buddy 2:
100 Meter Run
100′ Bear Crawl
50′ Crab Walk
Switch Stations When Athlete Finishes the Run/Crawl/Walk
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Shoulder Press (15 minutes to build to a heavy single )
Miracle-Gro (Time)
5 Rounds:
200 Meter Run
12 Reverse Lunges 45/35
9 Strict Presses 45/35
Rx+ 95/65
Front Squat (CASHOUT: Every 90s x6)
On the 1:30 x 6:
1 Pausing Front Squat
1 Front Squat
Sets 1-3: 70-73-76% of 1RM Front Squat
Sets 4-6: Build to Heavy