CrossFit Texarkana – CrossFit
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