2.11.20

CrossFit Texarkana – CrossFit

View Public Whiteboard

Warm-up

30 Seconds

Easy Bike

Push-up Plank Hold (On Hands)

Active Spidermans

Banded Pass Throughs

Moderate Bike

Hollow Hold

Inchworm to Push-up

Banded Pull Aparts

Faster Bike

Alternating Bird Dogs

Push-up to Down Dog

Banded Press Downs

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Bench Press (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

3 Pull-ups

6 Abmat Sit-ups

3 Push-ups

6 Jumping Lunges

Swole Cycle (AMRAP – Reps)

Tabata Style:

Pull-Ups

Abmat Sit-ups

Push-ups

Jumping Lunges

Athletes may start at any station. Must complete all 8 rounds at that movement before alternating

Rx+ Strict

Cash Out

Get-up Post to High Pelvis Bridge with KB

https://www.youtube.com/watch?v=gEDv34MMATw

Posted in WOD