12.27.19

CrossFit Texarkana – CrossFit

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Warm-up

1 Minute

Easy Row

Active Samson

PVC Pass Throughs

45 Seconds

Moderate Row

Active Spiderman

PVC Overhead Squats

30 Seconds

Faster Row

Push-up to Down Dog

PVC Overhead Squats (More Narrow)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Bench Press (15 Minutes to build to a heavy 3)

Tempo Bench Press

3 seconds down, up

Warm-up

Primer

1 Round

6 Overhead Squats

3 Chest to Bar Pull-ups

6 Calorie Row

3 Burpee Box Jump Overs

Water Weight (Time)

3 Rounds:

25 Overhead Squats 45/35

15 Jumping Chest to Bar Pull-ups

25/18 Calorie Row

15 Burpee Box Jump Overs (24/20)

Rx+ 75/55, C2Bs

*25min Time Cap

Cash Out

5 Sets:

20 Abmat Sit-ups

3 Rope Climbs

Rest 1 Minute Between Sets

Posted in WOD