CrossFit Texarkana – CrossFit
Warm-up
3 Sets
30 Seconds
Push-up to Down Dog
Hollow Hold
Air Squats
2 Sets
30 Seconds
Scap Pull-ups
Dumbbell Single Arm Strict Press (30 Seconds Each Side)
Dumbbell Goblet Squats
Performed with 1 Light Dumbbell
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Primer
Each Partner:
3 Strict Pull-ups
4 Strict Dumbbell Presses (Workout Weight)
5 Back Squats (Workout Weight)
PayPal (AMRAP – Rounds and Reps)
Teams of 3
AMRAP 20:
30 Strict Pull-ups
40 Strict Dumbbell Presses (35’s/25’s)
50 Back Squats 155/105
Scale: reduce reps, banded pull ups, ring rows