CrossFit Texarkana – CrossFit
Warm-up
30 Seconds
Single Unders
Down Dog
Slow Air Squats
Squat Hold (Active Below Parallel)
Single Unders (Right Leg)
Up Dog
Split Squats (Right Leg Forward)
Squat Hold (Active Below Parallel)
Single Unders (Left Leg)
Push-up to Down Dog
Split Squats (Left Leg Forward)
Squat Hold (Active Below Parallel)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Back Squat (3×8@72.5% Based off New Working Max)
20 minutes to complete:
3@40%
3@50%
3@60%
3@67.5%
3×8@72.5%
Warm-up
Primer
10 Double Unders
3 Hang Squat Cleans
Underrated (AMRAP – Reps)
AMRAP 9:
30 Double Unders
1 Hang Squat Clean 95/65
30 Double Unders
2 Hang Squat Cleans 95/65
30 Double Unders
3 Hang Squat Cleans 95/65
…..
Rx+ 135/95