Bar None

CrossFit Texarkana – CrossFit

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Warmup (No Measure)

3:00 Foam/Stick Roll (Quads, Shoulders & Arms)

2 Rounds

Pigeon Stretch x 0:30 Per Side

10 Slow Air Squats

Couch Stretch x 0:30 Per Side

10 Step Back Lunges

5-Way Banded Shoulder Stretch x 0:15 Each Position

“The Worser” x 1:00

Bar None (Time)

For Time:

21-18-15-12-9-6-3

Reverse Curls*

Muscle Cleans

Front Squats

Strict Press

Back Rack Step Back Lunges

Every time you break perform 5 SxDB Plank Rows Per Arm (35/25 DB)

Rx: 45/35 Barbell

35:00 Time Cap

*Cheat curls are acceptable.

Gymnastics/Core Cashout (No Measure)

3 Rounds For Quality:

GHD Hollow Hold x 0:20-30

Parallette Shoot-Thrus x 10 Reps

GHD Sorrnson Hold x 0:20-30

Rest 1-2:00 in between rounds.

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