CrossFit Texarkana – CrossFit
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