Blog Post

10.22.18

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 *Barbell 3s (No Measure)

Then 3 Rounds

3 Bent Over Rows

3 RDLs

3 Hang Muscle Cleans

3 Front Squats

3 Strict Presses

3 Elbow Rotations

3 Back Squats

Warm-up

Gymnastic Bodies Shoulder Recovery

Warm-up

Build to WOD weight

10.22.18 Functional Fitness High Performance (AMRAP – Rounds and Reps)

120 Single Unders

200m Run

10 Push Jerks 95/65

Rx+ 60 DUs, 115/80

10.22.18 Competitor (AMRAP – Rounds and Reps)

AMRAP in 15 minutes

60 Double Unders

20/15 Cal Bike

10 Push Jerks 165/110

Cash Out

50 DB Snatches