CrossFit Texarkana – CrossFit
Warm-up
1 Minute Easy Jog
30 Seconds Plate Hops
45 Second Easy-Moderate Run
30 Seconds Plate Ground to Overhead
30 Seconds Moderate Run
30 Seconds Plate Lateral Squats (Holding Plate Out Front)
15 Seconds Moderate-Fast Run
30 Seconds Plate Counterbalance Squats
Use Single 10# or 15# Plate For Warmup
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Primer
3 Clusters
6 Calorie Row
3 Chest to Bar Pull-ups
Arm & Hammer Scaled (Time)
Buy-In: 15 Clusters 95/65
3 Rounds:
15/12 Calorie Bike
15 Strict Ring Rows
Buy-Out: 15 Clusters 95/65
Rx+ Pull-ups
Ar & Hammer (Time)
Buy-In: 15 Clusters 135/95
3 Roundds
21/15 Calorie Bike
15 C2Bs
Buy-Out: 15 Clusters 135/95