3.16.20

CrossFit Texarkana – CrossFit

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Warm-up

30 Seconds Each

Glute Bridges

Scap Pulls

Down Dog

Side Lunge with Plate

Strict Pull-ups

Up Dog

Counterbalance Squats

Kip Swings

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Back Squat (AMRAP@85%)

5@50%

3@60%

2@70%

1@75%

1@80%

AMRAP@85%

Percentages Based Off New Working Max

Recalculate New Working Max

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Posted in WOD