Blog Post

11.05.18

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 Bent Over Rows

3 RDLs

3 Hang Muscle Cleans

3 Front Squats

3 Strict Presses

3 Elbow Rotations

3 Back Squats

Warm-up

30 seconds wrist Stretch

30 seconds low dragon each leg

Back Squat (5×5)

Based off 1RM

5@55%

5@60%

5@65%

5@70%

5@75%

Blitz (Time)

5 Rounds

20/15 Cal Row

10 Thrusters

Scaled 75/55

Rx 95/65

Rx+ 115/80