CrossFit Texarkana – CrossFit
Warm Up *Cindy (No Measure)
2 min light bike
2 Rounds
3 Spiderman and Reaches each side
5 Strict Pullups
3 Hand Walk-Outs with pushup
5 Pause Wall Squats
Then 2 Rounds
5 Pullups
10 Pushups
15 Air Squats
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 (3 Rep Max)
5@50%, 3@60%, 1@70%, 1@80%
3 sets to find a 3RM. Looking for 95+% of 1RM
Then, of 3RM- 3@95%, 3@90%
12.29.17 (Weight)
10. Minute Alternating EMOM
Even: 15 Wallballs 20/14
Odd: 5 Unbroken Hang Power Cleans
Score heaviest weight completed
Cash Out
1 Minute Kip Swings
30s Rest
1 Minute C2Bs
30s Rest
1 Minute Jumping Bar MUs
30s Rest
1 Minute Dips
*focus on form: feet together, Superman, Hollow Body, front lever, transition over the bar