CrossFit Texarkana – CrossFit
Warm-up
30 Seconds
Easy Shuttle Runs
Walking Samson Stretch
Glute Bridges
Front Plank (On Elbows)
Moderate Shuttle Runs
Walking Spiderman Stretch
Single Leg Glute Bridges (30 Seconds Each)
Side Plank (30 Seconds Each)
Faster Shuttle Runs
Walking Lunges
Glute Bridge Walkout
Wall Sit (Just Below Parallel)
Hip Hinge Drill
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Back Squat (5×8@65% Percentages Based off New Working Max)
15 minutes to complete
do 1-3 warm-up sets
Warm-up
6 Deadlifts @WOD weight
6 Alternating Jumping Lunges
6 Shuttle Runs
Dead Space (Time)
On the 5:00 x 5 Rounds:
7 Deadlifts 135/95
20 Alternating Jumping Lunges
7 Deadlifts 135/95
15 x 10 Meter Shuttle Runs
Rx+ 185/135, 20 Shuttle Runs
*Score Slowest Round