CrossFit Texarkana – CrossFit
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