Blog Post

12.12.17

Announcements

I will be at the box Saturday morning to decorate for the Christmas party. If you are not rucking and want to help, please let me know. If you have unused decorations you could share, please let me know. Thanks so much. Tanya 903-276-6267

CrossFit Texarkana – CrossFit

Warm Up #3 (No Measure)

3 Rounds

2 minute Bike/Row/Run

8 Air Squats

6 Russian KB Swings

4 KB RDLs

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 (Find a 5 Rep max)

At least 3 warmup sets

Find 5 Rep Max

5@95%

5@90%

12.12.17 Functional Fitness (Time)

25-20-15-10-5

Single Unders

KB Snatches 25/18

12.12.17 High Performance & Competitor (Time)

50-40-30-20-10

Double Unders

KB/DB Snatches 35/25

Rx+ 50/35

Cash Out

Work-a-weakness