GW “YOU UP?”

CrossFit Texarkana – CrossFit

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GW You Up? (No Measure)

3-5min Mobility

Foam Roll/ Lacrosse ball/ bands

Spend approximately 30 seconds at each movement.

Jumping Jacks

Box Step Ups

Active Samson

Active Spiderman

Mountain Climbers

Frog Hops

Slow Burpees

5 Deadlifts

5 Muscle Cleans

5 Elbow Rotations in Front Rack

5 Strict Press and Reach

10 Box Step Ups

W: Push Press (4,4,4,4)

60%X4

65%x4

70%X4

This is meant to be relatively light. Work on skill

WM: Metcon (AMRAP – Rounds and Reps)

‘You Up”

AMRAP 10:

1 Burpee Box Jump (24″/20″)

1 Push Jerk (75/55)

2 Burpee Box Jumps (24″/20″)

2 Push Jerks (75/55)

3 Burpee Box Jumps (24″/20″)

3 Push Jerks (75/55)



Add 1 rep per round

RX+ 115/85

Cashout( Dumbell Bench Press, GHD, Dips ) (No Measure)

3 Rounds

10-12 Dumbell Bench Press

10-12 RIng DIps or DIps

12-15 GHD Situps

Rest as needed

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