CrossFit Texarkana – CrossFit
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.