CrossFit Texarkana – CrossFit

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CrossFit Warm Up * mat trips (No Measure)

2 Minute Row/Run/Bike/Ski

Spiderman

Samson

Inchworms

Soldier Kicks

Over-Under

High Knee

Butt Kickers

Carioca

Warm Up #3 (No Measure)

3 Lot Trips

3 Rounds

10 Cossack Squats

8 Russian KB Swings

6 Situps

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

10.1.18 Functional Fitness & High Performance (Time)

Men: 21-15-9

Women: 15-10-5

Kettlebell Swings (35/25)

200m Run

Directly into…

Men: 9-15-21

Women: 5-10-15

Deadlifts (95/65)

Calorie Row

Rx+ KBSwings (53/35), Deadlifts (115/80)

10.1.18 Competitor (Time)

Men:30-20-10

Women: 21-15-9

Kettlebell Swings (53/35)

Calorie Bike

Directly into…

Men:10-20-30

Women: 9-15-21

Deadlifts (135/95)

Calorie Row

Cash Out

Gymnastic Bodies Restore Thoracic