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