12.20.19

CrossFit Texarkana – CrossFit

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Warm-up

30 Seconds

Easy Row

Plate Hops

Moderate Row

Plate Counterbalance Squats

Faster Row

Plate Front Raise to Overhead

Glute Bridges

Single Leg Glute Bridges (30s Each Side)

Glute Bridge Walkouts

Jumping Air Squats

## Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Thruster (15 Minutes to build to a Heavy Single)

taken from the rack

Warm-up

Primer

6 Calorie Row

3 Thrusters (Workout Weight)

Blitz (Time)

5 Rounds

20/15 Cal Row

10 Thrusters

Scaled 75/55

Rx 95/65

Rx+ 115/80

Cash Out

Bike Recovery

3 Rounds (12 Minutes Total):

3 Minutes Light

1 Minute Moderate

Posted in WOD