CrossFit Texarkana – CrossFit
Warm-up
ROMWOD
Warm Up *Run (No Measure)
2 minutes Row/Run/Bike/Ski
Burpee broad jump
Soldier Kicks
Samson
Inchworm w/ pushup
Spiderman
Bunny hop 12′ then sprint 2x
High knee Skip down and back
Pose running butt kicks *right leg down, left leg back
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
10.4.18 Competitor (AMRAP – Rounds and Reps)
12 minutes
Buy-In: 1 mile Run
Then AMRAP with remaining time:
30 Hang Power Cleans 95/65
30 Front Squat 95/65
10.4.18 Functional Fitness & High Performance (AMRAP – Rounds and Reps)
12 Minutes
Buy-In: 1k Run
Then AMRAP with remaining time:
30 Hang Power Cleans 45/35
30 Front Squats 45/35
Rx+ 75/55