Blog Post

1.29.19

CrossFit Texarkana – CrossFit

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Warm Up *Bike (No Measure)

8 Calorie Bike

Samson Lunges + 10 Air Squats

Knee Pulls + 3 Spider-Man & Reaches each side

8 Calorie Bike

Ankle Pulls + 3 Walkouts (hamstring focused)

Side shuffle x2 (stay low)

8 Calorie Bike

Warm-up

PVC Hinge Drill

Deadlift (12 minutes for 3×5)

3 sets to build to WOD weight

Warm-up

Primer

12 DB Deadlifts (6 each side)

6 DB Hang Cleans (3 each side)

6 DB Strict Presses (3 each side)

6 DB Push Presses (3 each side)

6 Hang Clean & Jerks (3 each side)

6 Burpees

Hangnail (AMRAP – Rounds and Reps)

AMRAP in 16 Minutes

30 Dumbbell Hang Clean & Jerks

25/18 Calorie Bike

20 Lateral Barbell Burpees

15 Deadlifts

Rx DB: 35/25, DL: 185/135

Rx+ DB: 50/35, DL: 245/165

Alternate Hang C&Js Every 5 reps