CrossFit Texarkana – CrossFit
Warm-up
30 Seconds
Single Unders
PVC Pass Throughs
PVC Straight Leg Swings (15 Seconds Each Side)
Quick Single Unders
PVC Lat Stretch
PVC Overhead Squats
Higher Single Unders
Narrower PVC Pass Throughs
Narrower PVC Overhead Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Overhead Squat (15 minutes to Build to a Heavy Pausing Single )
3 count pause at the bottom
Warm-up
Primer
5 Overhead Squats
10 Double Unders
5 Deadlifts
10 Double Unders
Double Jointed (AMRAP – Rounds and Reps)
AMRAP 16:
15 Overhead Squats 65/45
40 Seconds of Practice or 45 Single Unders
15 Deadlifts 65/45
40 Seconds of Practice or 45 Single Unders
Rx+ 95/65, 30 DUs
Cash Out
3 Sets Each Side:
7 Single Arm Dumbbell Bench Press
7 Single Arm Dumbbell Bent Over Row