Blog Post

12.28.17

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

12.28.17 Functional Fitness (AMRAP – Rounds and Reps)

10 minute AMRAP

40 Single Unders

30 Abmat Situps

20/14 Cal Bike

10 Burpees

10 Lateral Line Hops (R1, L2, etc)

12.28.17 High Performance & Competitor (AMRAP – Rounds and Reps)

10 minute AMRAP

40 Single Unders w/ Heavy Rope

30/21 Cal Bike

20 Knee Ups

10 Burpee Box Step-Overs 24/20

Rx+ 40 DUs w/ Heavy Rope, T2Bs, Burpee Box Jump Overs

Cash Out

2 Minute Jog

2 Minute Goblet Squat Hold

2 Minute Jog

1 Minute Archer each arm