CrossFit Texarkana – CrossFit
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