CrossFit Texarkana – CrossFit
Warm-up
3 Sets
30 Seconds Shuttle Run
30 Seconds Single Unders
Increasing Intensity & Height with Each Round
Glute Bridge Sequence
40 Seconds Each:
Glute Bridges
Single Leg Glute Bridges (40s Each Side)
Glute Bridge Walkouts
Slow Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Front Squat (9×1 Tempo Front Squat + 1 Front Squat)
Tempo: 3s down, 3s hold at bottom, up
15 minutes to complete:
3 sets@65%
3 sets@70%
3 sets@75%
Warm-up
build to WOD weight
Primer
1 Round
10 Double Unders
6 Shuttle Sprints
3 Front Squats
Geico (AMRAP – Rounds and Reps)
AMRAP 15:
90 Single Unders or 45s DU Practice
20x30ft Shuttle Runs
10 Front Squats 115/85
Rx+ 60 Dus, 30/21 Cal Bike, 155/105
Cash Out
4 Giant Sets:
16 Weighted Sit-ups
12 Barbell Romanian Deadlifts
8 Pausing Barbell Rows (2 Seconds on Chest)
Rest 2 Minutes Between Sets