10.30.19

CrossFit Texarkana – CrossFit

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Warm-up

300m Row

30 Seconds

Push-up to Down Dog

Slow Air Squats

Plate Hops

Push-up to Down Dog

Air Squats with Hands Overhead

Plate Front Raise to Overhead

Push-up to Down Dog

Air Squats with Heels on Plate

Plate Counterbalance Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Push Jerk (15 minutes to build to a heavy 3)

Warm-up

30s Easy Single Unders

30s Fast Single Unders

30s Single Unders with High Jump

30s Double Unders

Primer

1 Round

5 Push Jerks

10 Calorie Row

15 Double Unders

Bruiser (AMRAP – Rounds and Reps)

AMRAP 12:

15 Push Jerks 75/55

12/8 Calorie Row

100 Single Unders

Rx+ 115/85, 60 DUs

Cash Out

Recovery Row

10K Recovery Bike

*Every 2K, complete 12 GHD Situps or 20 Abmat Situps

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