“Line Drive “

CrossFit Texarkana – CrossFit

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Deadlift Warm Up (No Measure)

3-5min Foam Roll

2 min Run, Row, Bike, or Jump Rope. Or any combination.

5 Cat Cow

Wrist Stretch

10 Alt. Bird Dog

10 Alt. Dead Bugs

10 Glute Bridges

2 Rounds

5 Hip Hinge with PVC

5 Slam Balls

5 Slam Ball Cleans ( Med Ball Cleans)

25′ Bear Crawl.

With Barbell

10 RDL

10 Bent over row ( no rounding of the back)

5 Deadlifts ( Whatever type is in the Strength or WOD )at 40% of 1 Rep Max

Sumo Deadlift (5,5,3,1+)





Wod Prep


DU practice

Strict toes to Bar

Metcon (AMRAP – Rounds and Reps)


10min Amrap

50ft Bear Crawl

30 Double Unders

10 Snatches 75/55

5 Strict Toes to Bar

(no kipping no swinging to be RX)

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