Blog Post

10.25.18

CrossFit Texarkana – CrossFit

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Warm-up

ROMWOD

8 minute Warmup (No Measure)

For 8 Minutes

30 Jumping Jacks

3 Spiderman & Reach each side

8 Knee-Ups

6 Walkouts

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

Back Squat (3×5)

5@50%

5@60%

5@70%

Choose a challenging weight and complete 3×5

10.25.18 (AMRAP – Rounds and Reps)

AMRAP in 10 minutes

15 Box Jumps 24/20

30 Abmat Situps

45 Air Squats