CrossFit Texarkana – CrossFit
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