3.11.20

CrossFit Texarkana – CrossFit

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Warm-up

30 Seconds

Active Spidermans

Glute Bridges

Air Squats

Moutain Climbers

Single Leg Glute Bridges (30 Seconds Each)

Air Squats

No Push-up Burpees

Glute Bridge Walkouts

Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Bench Press (4×5@77.5%)

Percentages Based off New Working Max

2@65%

2@72.5%

4×5@77.5%

Bergeron Beep Test (AMRAP – Rounds and Reps)

On the Minute For as Long as Possible:

7 Thrusters (75/55)

7 Pull-ups

7 Burpees

After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure

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