Blog Post

2.13.19

CrossFit Texarkana – CrossFit

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Warm Up *Bike (No Measure)

8 Calorie Bike

Samson Lunges + 10 Air Squats

Knee Pulls + 3 Spider-Man & Reaches each side

8 Calorie Bike

Ankle Pulls + 3 Walkouts (hamstring focused)

Side shuffle x2 (stay low)

8 Calorie Bike

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

Push Jerk (15 minutes to build to a heavy 3)

10.22.18 Functional Fitness High Performance (AMRAP – Rounds and Reps)

120 Single Unders

200m Run

10 Push Jerks 95/65

Rx+ 60 DUs, 115/80

10.22.18 Competitor (AMRAP – Rounds and Reps)

AMRAP in 15 minutes

60 Double Unders

20/15 Cal Bike

10 Push Jerks 165/110