CrossFit Texarkana – CrossFit
Warm Up (No Measure)
Mobility:
1:00 Wall Twist (Each Side) https://youtu.be/UwQq3bBwH6o
1:00 Dumbbell Assisted Straddle Stretch https://youtu.be/O1GwH84zxwg
1:00 Dumbbell Ankle Stretch (Each Side) https://youtu.be/Dow1Pz28JwI
1:00 Box Step-ups
1:00 Wall Squats
1:00 Inchworm to Push-up
1:00 Straight Leg Sit-ups
1:00 Arch Ups
Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Hurts So Good (AMRAP – Rounds and Reps)
AMRAP 16:
30 Bar-Facing Burpees
30 Hang Squat Cleans (95/65)
30 Box Jump Overs (24″/20″)
30 Overhead Squats (95/65)
30 Toes to Bar
30 Thrusters (95/65)
Cash Out (No Measure)
Rest As Needed:
50 AbMat Sit-ups, 25-50′ Handstand Walk or 0:30 Hold
40 AbMat Sit-ups, 25-50′ Handstand Walk or 0:30 Hold
30 AbMat Sit-ups, 25-50′ Handstand Walk or 0:30 Hold
20 AbMat Sit-ups, 25-50′ Handstand Walk or 0:30 Hold
10 AbMat Sit-ups, 25-50′ Handstand Walk or 0:30 Hold