Blog Post

11.15.18

CrossFit Texarkana – CrossFit

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Warm-up

ROMWOD

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

Deadlift (15 minutes for 5×5)

5@60%

5@65%

5@70%

5@75%

5@80%

Rough Road (AMRAP – Rounds and Reps)

AMRAP in 7 minutes

7/5 Calorie Bike

1-2-3-4-5-6-etc Wallballs 20/14