CrossFit Texarkana – CrossFit
Warmup (No Measure)
2 Rounds:
1:00 Puppy Dog
10 Open Half Kneeling 90° External Rotation Presses (5+5)
10 Prone Lying WY’s
0:15-20 Free Hand Supported One Arm Plank Per Side
8 PVC Hip Hinges (0:03 Down/0:03 Pause) (4+4)
0:30 KB Goblet Squat Hold
Gymnastics (No Measure)
Box Burpee/Pushup Complex
5 Cycles x 3 Cycles Per Round
1 Burpee Jump to Hollow Plank on 20″ Box
2-4 Decline Pushups
1 Walk Back to Pike Position
2-4 Pike Pushups
Rest 2-3:00 Per Round
Pushups are to be done @ Marine Core Tempo. (“1-2-3-4-I-Love-Marine-Corps!”) Modify w/o a box and/or w/0:05 Holds only in each position.
Weightlifting (Weight)
Bottoms Up DB Press
5 Sets of 5 Per Arm Every 2:00
Build in Weight
Rx+ Bottoms Up Double DB Press
Happy Summer Solstice (Time)
Teams of 2
For Time:
3600m Bike or 1500m Row
50 Clean & Jerks (135/95)
2400m Bike or 1000m Row
40 Back Squats (135/95)
1200m Bike or 500m Row
40 Back Squats (165/115)
2400m Bike or 1000m Row
50 Clean & Jerks (165/115)
3600m Bike or 1500m Row
Alternate every 600m on the bike or every 250m on the row.
Barbell must be taken from the ground on the back squats.
No time cap today. Just get it done!