CrossFit Texarkana – CrossFit
Warm-up
30 Seconds
Single Unders
Active Spidermans
Medicine Ball Deadlifts
Single Unders
Push-up to Down Dog
Air Squats to Medicine Ball
Single Unders
Inchworm to Push-ups
Medicine Ball Press
Single Unders
Moutain Climbers
Medicine Ball Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
10 Double Unders
5 Burpees
5 Wallballs (Workout Weight)
5 Deadlifts (Lighter Weight)
Build to Workout Deadlift Weight
Primer
1 Round
10 Double Unders
3 Burpees
3 Wallballs
3 Deadlifts
Wonderwall (Time)
For Time:
90 Single Unders or 1 minute DU Practice, 30 Burpees
90 Single Unders or 1 minute DU Practice, 30 Wallballs 20/10, 9′
90 Single Unders or 1 minute DU Practice, 30 Deadlifts 185/155
90 Single Unders or 1 minute DU Practice, 30 Wallballs (20/14)20/10, 9′
Rx+ 60 DUs, 20/14, 10’/9′, 225/155
Back Squat (CASHOUT:)
Set #1 – 6 Reps @ 74%
Set #2 – 4 Reps @ 80%
Set #3 – 2 Reps @ 86%
Rest 3 Minutes
Set #4 – 6 Reps @ 80%
Set #5 – 4 Reps @ 86%
Set #6 – 2 Reps @ 92%
Rest 3 Minutes
Set #7 – 6 Reps @ 86%
Set #8 – 4 Reps @ 92%
Set #9 – 2 Reps @ 98%
Percentages Based on 5RM Back Squat