Max WBs

CrossFit Texarkana – CrossFit

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Warm Up

3-5 minutes foam roll

Row 2 minutes

10 minutes for quality

5 of each movement


Scap Pulls

Hip Hinge Drill

Banded Pull-Aparts

Banded Good Mornings

Barbell Warm-up

5 of each movement

Good Mornings

Back Squats

Elbow Rotations

Strict Press


Front Squat

Deadlift (6×3@75%)

Suggested 3-4 warm-up sets

Rest 2 minutes between sets

Max WBs EMOM DL (AMRAP – Reps)

AMRAP 7 minutes

Wallballs 20/14

EMOM 5 Deadlifts@225/155

@3,2,1, go perform as many WBs as possible. at minute 1 do 5 DLs. then max WBs with remaining time in the minute

*Score WBs

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