11.13.19

CrossFit Texarkana – CrossFit

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Warm-up

1 Minute

Easy Bike

Glute Bridges

Lateral Box Step-ups (30s Each Leg)

40 Seconds

Moderate Bike

Single Leg Glute Bridges (20s Each Leg)

Box Facing Step-ups

30 Seconds

Faster Bike

Glute Bridge Walkouts

Slow Air Squats

Barbell Warmup

5 Good Mornings

5 Back Sqauts

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Back Squat (15 minutes to Build to a heavy 2)

1 Pause Back Squat (3 count hold at bottom) + 1 Back Squat

Warm-up

Primer

1 Round

6 Slamballs

5 Calorie Row

4 Single Dumbbell Box Step-ups (2 Each Side)

Step Aerobics (Time)

3 Rounds For Time:

30 Slamballs 20/12

20/14 Calorie Row

20 Alternating Box Step-ups 24/20

Rx+ Cal Bike, Single Dumbbell Step-ups 50/35

Posted in WOD