CrossFit Texarkana – CrossFit
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