Blog Post

1.25.19

CrossFit Texarkana – CrossFit

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Warm Up *Run (No Measure)

2 minutes Row/Run/Bike/Ski

Burpee broad jump

Soldier Kicks

Samson

Inchworm w/ pushup

Spiderman

Bunny hop 12′ then sprint 2x

High knee Skip down and back

Pose running butt kicks *right leg down, left leg back

Warm-up *Barbell 3s (No Measure)

Then 3 Rounds

3 Bent Over Rows

3 RDLs

3 Hang Muscle Cleans

3 Front Squats

3 Strict Presses

3 Elbow Rotations

3 Back Squats

Hang Clean (Hang Squat Clean)

15 minutes to build to a heavy single

Top Down Functinonal Fitness (Time)

50 Burpees

21/18 Calorie Bike

30 Hang Squat Cleans 75/55

Top Down High Performance (Time)

50 Burpees

30/21 Calorie Bike

30 Hang Squat Cleans 95/65

Top Down Competitor (Time)

50 Burpees

40/30 Calorie Bike

30 Hang Squat Cleans 115/80

Cash Out

3 sets

Max T2B/Knee-Ups

Rest 2 minutes