CrossFit Texarkana – CrossFit
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Warm-up *Barbell 3s (No Measure)
THEN
3 Bent Over Rows
3 RDLs
3 Hang Muscle Cleans
3 Front Squats
3 Strict Presses
3 Elbow Rotations
3 Back Squats
Front Squat (3×8)
3@50%, 5@60%, 3×8@70%
1.9.18 (AMRAP – Rounds and Reps)
In Teams of 3
20 minute AMRAP
50 Pullups
100 Pushups
150 Double Unders
Scale with Ring Rows or Racked Barbell Pulls and Single Unders 1:1