Blog Post

1.16.19

CrossFit Texarkana – CrossFit

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Warm Up *Jumps (No Measure)

Bike 2 minutes

Samson Lunges + 10 Air Squats

Knee Pulls + 3 Spider-Man & Reaches each side

Ankle Pulls + 3 Walkouts (hamstring focused)

Side shuffle x2 (stay low)

Front Squat (15 minutes to build to a heavy Complex)

1 Pause Front Squat + 1 Front Squat

*2 count pause

Warm-up

Prime

3 Rounds

3 Kip Swings/Pullups/C2Bs

1 Front Squat

2 Burpees

Kitten Whiskers Functional Fitness (Time)

3 Rounds

10 Ring Rows feet elevated to a 20 inch box

10 Front Squats 75/55

10 Burpees

Kitten Whiskers High Performance (Time)

3 Rounds

10 Pullups

10 Front Squats 115/80

10 Burpees

Kitten Whiskers Competitor (Time)

3 Rounds

10 C2Bs

10 Front Squats 155/105

10 Burpees