CrossFit Texarkana – CrossFit
Warm-up
30 Seconds
Ichworm to Push-ups
Active Spidermans
Mountain Climbers
Squat Jumps for Height
Alternating Bird Dogs
Slow Burpees
Glute Bridges
Single Leg Glute Bridges (30 Seconds Each Side)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Hang Power Clean (Heavy 3)
Every 90s x4
Rd1: 5 reps @30-40%
Rd2: 4 reps @40-50%
Rd3: 3 reps @50-55%
Rd4: 2 reps @55-60%
Every 3 minutes x3
3 reps ascending in weight
Warm-up
2 Rounds building to WOD weight
3 Deadlifts
2 Hang Power Cleans
1 Jerk
Primer
1 Round @WOD weight
5 Burpees
4 Deadlifts
3 Hang Power Cleans
2 Push Jerks
Blood Thirsty (AMRAP – Rounds and Reps)
AMRAP 12:
15 Burpees
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Rx 115/85
Rx+ 155/105
Cash Out
12 min Bike
Every 2 minutes: 2-6 HSPUs