CrossFit Texarkana – CrossFit
Warm-up
Hip Hinge Drill
30 Seconds
Active Samson
PVC Pass Throughs
PVC Overhead Squats
Single Leg Romanian DL w KB (right)
Active Spidermans
PVC Pass Throughs
PVC Overhead Squats
Single Leg Romanian DL with KB (left)
Push-up to Down Dog
PVC Pass Throughs
PVC Overhead Squats
Try to Get More Narrow with Each Set on PVC
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Deadlift (6×5@70%)
2-3 sets to warmup to 70%
6 sets of 5 reps at 70% of New Working Max
Warm-up
Primer
5 Overhead Squats
4 Sumo Deadlift High Pulls
3 Chest to Bar Pull-ups
Face Time (AMRAP – Rounds and Reps)
AMRAP 10:
15 Overhead Squats (95/65)
12 Sumo Deadlift High Pulls (95/65)
9 Chest to Bar Pull-ups