CrossFit Texarkana – CrossFit
Warm-up
30 Seconds
Push-up to Down Dog
Front Plank
Active Samson + Air Squat
Spiderman + Hamstring Stretch
Alternating Bird Dogs
Active Samson + Air Squat
Inchworm to Push-up
Shoulder Taps
Active Samson + Air Squat
Barbell Warmup
5 Good Mornings
5 Back Sqauts
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Power Clean (Build to a heavy complex)
1 hang power clean + 1 power clean
This complex is designed to be completed without pausing on the ground or dropping the bar
Warm-up
Primer
1 Round
5 Hang Power Cleans
5 Push-ups
5 Deadlifts
Power Bar (AMRAP – Rounds and Reps)
AMRAP 12:
9 Hang Power Cleans 95/65
12 Push-ups
15 Deadlifts 95/65
Rx+ 135/95, strict pushups