Blog Post

1.21.19

CrossFit Texarkana – CrossFit

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Warm Up *Jumps (No Measure)

Row for 2 minutes

2 Rounds

Samson Lunges + 10 Air Squats

Knee Pulls + 3 Spider-Man & Reaches each side

Ankle Pulls + 3 Walkouts (hamstring focused)

Side shuffle x2 (stay low)

Warmup DT (No Measure)

3 Rounds of:

-12 Deadlifts

-9 Hang Power Cleans

-6 Push Jerks

Push Jerk (Build to a heavy 3)

13 minutes to build to a heavy 3 reps from the rack

Warm-up

Primer

50m Row

5 Deadlifts

4 Burpees

3 Push Jerks

Go Fish (Time)

Buy-In: 1km Row

3 Rounds

21 Deadlifts

15 Lateral Burpees Over Bar

9 Push Jerks

Rx: 95/65

Rx+ 135/95