CrossFit Texarkana – CrossFit
Warm-up
1 Minute
Easy Bike
Banded Good Mornings
Single Arm Farmers Carry (30 Seconds Each Side)
40 Seconds
Moderate Bike
Inchworm to Push-up Video
Single Arm Front Rack Carry (20 Seconds Each Side)
30 Seconds
Faster Bike
KB Suitcase Deadlift (30s each side)
Single Arm Overhead Carry (15 Seconds Each Side)
Performed with 1 Light Kettlebell
Hip Hinge Drill
Deadlift (3×8@72.5% Percentages Based off New Working Max)
20 minutes to complete:
3@40%
3@50%
3@60%
3@67.5%
3×8@72.5%
Moscow Mule (AMRAP – Reps)
4 Rounds:
1 minute Max Russian Kettlebell Swings (70/53)
1 Minute Max Burpees
1 Minute Max Calorie Assault Bike
1 Minute Rest