CrossFit Texarkana – CrossFit
Warm-up
30 Seconds
Single Unders
Slow Air Squats
High Single Unders
Cossack Squats
Quick Single Unders
Glute Bridges
Double Under Practice
Single Leg Glute Bridges
Double Under Practice
Jumping Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Build to WOD weight by:
3 Power Cleans + 2 Front Squats + 1 Squat Clean
Primeer
1 Round
100 Meter Row
3 Squat Cleans
10 Double Unders
Low Tide (3 Rounds for reps)
3×5 minute AMPRAP
Buy-In: 500m Row
5 Squat Cleans 75/55
75 Single Unders
Rest 5 minutes
Rx+ 115/85, 25 Double Unders
Cash Out
For Quality
0:00 – 6:00
:20 Second Wall-Facing Handstand Hold
2 Strict Ring Muscle-ups (Or Banded Strict)
6:00 – 12:00
1 Strict Chest to Bar Pull-up + 15′ Handstand Walk
2 Strict Chest to Bar Pull-ups + 15′ Handstand Walk
3 Strict Chest to Bar Pull-ups + 15′ Handstand Walk
12:00 – 18:00
25 Double Unders
:15 Second L-Sit on Rings
5 Tempo Ring Rows