12.3.19

CrossFit Texarkana – CrossFit

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Warm-up

2 Rounds:

20 Seconds PVC Pass Throughs

40 Seconds Push-up to Down Dog

20 Seconds PVC Strict Press

40 Seconds Active Spidermans

20 Seconds PVC Push Press

40 Seconds Inchworm to Push-up

20 Seconds PVC Lateral Hops

40 Seconds Mountain Climbers

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Push Press (1 Push Press + 2 Push Jerks x5)

15 minutes to build to a heavy complex. First set @65% of 1RM Push Press. Add weight as desired after

Warm-up

Primer

2 Rounds

3 Push Jerks

3 Lateral Barbell Burpees

Little Dipper (Time)

21-15-9

Push Jerks 95/65

Burpees

Rx+ 135/95, lateral burpees over bar

Cash Out

3 Giant Sets:

5 Double Kettlebell Hang Cleans

200 feet Double Kettlebell Front Rack Carry

20/15 Calorie Row

30 Banded Pull-Aparts

Rest 2 Minutes Between Sets

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