CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

Rollout for 5 min

1 min row into 1 min jog. ( lot trip or shuttle)

Mat trips

Sampson stretch down then 6 shoulder taps.

Spiderman back then 6 shoulder taps.

6 single leg Glute bridges

6 walkouts with 2 push-ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Power Clean

Build to a Heavy Set of 3

Black and Blue (Time)

For Time:

5 Rounds:

10 Power Cleans (135/95)

10 Burpees

Cash Out

Strict Pullup Work/ or Bar Muscle up Practice (No Measure)

3-5 sets of 5 of a strict pull up variation, Ring Rows, Strict Pull-Up, or Strict Chest to Bar pull-ups.

Or 3-5 sets of stringing consecutive Bar Muscle Up together.

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