Elizabeth

CrossFit Texarkana – CrossFit

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Warm Up

3-5 Foam Roll

Open Half Kneeling :30 seconds each side

Pigeon:30 seconds each side.

Child Pose :30 Seconds

8 Glute Bridges

10 alternating Birddogs ( 5 each side)

Wrist Stretch

8 Russian Babymakers

Barbell Warm;

With barbell

2 Rounds

4 Bear Complex

10 push ups ( 5 push ups 5 Ring dips)

Back Squat 3’s (5,3,3,3,3)

Three rep max Drop 5% X Drop 10% X10

Metcon (Time)

Elizabeth

21-15 -9

Squat Cleans 135/95

Ring Dips

Scaling Options

Use lighter load for squat cleans or do;

7 Cleans 7 Air Squats X3

5 Cleans 5 Air Squats X3

5 Cleans 5 Air Squats

4 Cleans 4 Air Squats

For Ring Dips:

Banded dips ,Box dips, or push ups

Cash Out

3 Rounds

6-8 Hanging Hip taps

10 Good Mornings

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