CrossFit Texarkana – CrossFit
Warm-up
6 Minutes For Quality:
Buddy 1
1 Round:
5 Ring Rows
10 Kettlebell Goblet Squats (Light Weight)
15 Sit-ups
Buddy 2
Easy Row
*Switch Stations When Buddy 1 Finishes Their 1 Round of Rows, Squats, and Sit-ups
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Primer:
1 Round
5 Calorie Row
5 Chest to Bar Pull-ups
5 Kettlebell Swings
5 Thrusters
Performed with Light Weight
1 Round
3 Calorie Row
3 Chest to Bar Pull-ups
3 Kettlebell Swings
3 Thrusters
Performed with Workout Weight
Workaholics (Time)
3 Rounds:
21/15 Calorie Row
15 Pull-ups
Directly Into…
3 Rounds:
21 Kettlebell Swings (53/35)
15 Thrusters 75/55
Rx+ C2Bs, 95/65
*20 min Cap
Workaholics Scaled (Time)
3 Rounds:
18/12 Calorie Row
15 Jumping Chest to Bar Pull-ups
Directly Into…
3 Rounds:
21 Kettlebell Swings 35/25
15 Thrusters 45/35
Cash Out
3 Giant Sets:
100′ Single Dumbbell Overhead Walking Lunge (50′ Each Arm)
25 Hip Extensions
12 Single Dumbbell Alternating Box Step-ups (24/20)
Rest 2 Minutes Between Sets