CrossFit Texarkana – CrossFit

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2 Minutes

Easy Row or Bike

1 Minute

Banded Good Mornings

Push-up to Down Dog

Single Leg Romanian Deadlift: No Weight (30s each side)

Front Plank on Hands

Alternating Bird Dogs

Inchworm to Push-up

2 Minutes

Hip Hinge Drill

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squat



10min to work on HSPU

10min to build up to deadlift WOD weight

Diane (Time)

Deadlifts, 225# / 155#
Handstand Push-ups

Diane Scaled (Time)

21 Deadlifts 135/95

21 Pushups

15 Deadlifts 135/95

21 Pushups

9 Deadlifts 135/95

21 Pushups

Cashout Ring Dips /Dumbell Bicep Curls (No Measure)

3X 8-10

Ring Dips

Bicep Curls

Cashout Run (Time)

800m run

Rest 1:1

400m run

1:1 rest

800m run

Posted in WOD