9.13.19

CrossFit Texarkana – CrossFit

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Warm-up

1 Minute

Sit-ups

Single Leg Glute Bridges (30s Each Side)

Active Divebombers

45 Seconds

Hollow Hold

Glute Bridges

Active Samson

30 Seconds

Superman Hold

Side Plank (30s Each Side)

Push-up to Down Dog

Warm-up *Barbell 3s (No Measure)

1 Round

3 Bent Over Rows

3 RDLs

3 Hang Muscle Cleans

3 Front Squats

3 Strict Presses

3 Elbow Rotations

3 Deadlifts

Warm-up

Primer

1 Round

5 Toes to Bar

5 Deadlifts (Lighter Weight)

5 Burpees

Build to Workout Weight

1 Round

3 Toes to Bar

3 Deadlifts (Workout Weight)

3 Burpees

Tummy Time (Time)

15-12-9-12-15:

Toes to Bar

Deadlifts 185/135

Lateral Barbell Burpees

Tummy Time Scaled (Time)

15-12-9-12-15:

L-Ups

Deadlifts 135/95

Burpees

Cash Out

candlesticks

goblet squat holds

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