Blog Post

1.30.18

CrossFit Texarkana – CrossFit

Warm Up *Jumps (No Measure)

3 Rounds

Row/Bike/Ski: 50s casual, 10s fast (increase intensity each round)

10 Barbell Single leg RDLs

8 Abmat Situps

6 Medball Front Squats

4 Hang Muscle Cleans

1.30.18 Functional Fitness (Time)

21 – 15 – 9

Wallballs (14/10 to a 9/8’ target)

Ring Rows or Racked Barbell

Thrusters (45/35)

Step-Ups (24/20)

Ball Slams 20/12
20min Cap

1.30.18 High Performance (Time)

21 – 15 – 9

Wallballs (20/10 to 9’ target)

Pull-ups

Thrusters (75/55)

Box Jumps (24/20)

Kettlebell Swings (35/25)
20min Cap

1.30.18 Competitor (Time)

21 – 15 – 9

Wallballs (20/14)

Pull-ups

Thrusters (95/65)

Box Jumps (24/20)

Kettlebell Swings (53/35)
20min Cap