Blog Post

12.3.18

CrossFit Texarkana – CrossFit

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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

Warm-up *Barbell 3s (No Measure)

Then 3 Rounds

3 Bent Over Rows

3 RDLs

3 Hang Muscle Cleans

3 Front Squats

3 Strict Presses

3 Elbow Rotations

3 Back Squats

Back Squat (5×5)

5×65%

5×70%

5×75%

5×80%

5×85%

9.5.18 Functional Fitness & High Performance (AMRAP – Rounds and Reps)

15 Minute AMRAP

60 Single Unders

15 Power Cleans 75/55

60 Single Unders

15 Toes-to-Barbell

Rx+ 30 Double Unders

9.5.18 Competitor (AMRAP – Rounds and Reps)

15min

30 DUs

15 Power Cleans 95/65

30 DUs

15 T2B

Rx+ 115/80