CrossFit Texarkana – CrossFit
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