Blog Post

10.12.17

CrossFit Texarkana – CrossFit

Warm-up

ROMWOD

CrossFit Warm Up * mat trips (No Measure)

300m Row

Spiderman

Samson

Gymnastic Bear Crawl

Over-Under

High Knee

Butt Kickers

Carioca

Warm-up *Clean/Deads (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

10.12.17 Functional Fitness (AMRAP – Rounds and Reps)

15 minute AMRAP

15 Knee Ups

12 Lunges

9 KB Clean & Jerks 25/18

10.12.17 High Performance (AMRAP – Rounds and Reps)

15 min AMRAP

15 T2B

12 Hanging KB Lunges 35/25

9 KB C&Js 35/25

10.12.17 Competitor (AMRAP – Rounds and Reps)

15 min

12 DB Lunges 50/35

9 DB C&Js 50/35

3 Bar MUs
DB must be vertical with head of DB stacked on top of shoulders

Cash Out

1k Row

400m jog

1k Row