Blog Post

2.15.19

CrossFit Texarkana – CrossFit

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Warm Up #3 (No Measure)

2 Rounds

30 Seconds at each movement

Medball Front Squats

Easy Row

Samson

Medball Toss for height

Moderate Row

Spider-Man and Reach

Medball Cleans

Sprint Row

Walkouts

Warm-up

Primer

3 Cal Row

3 Front Squats

3 Scap Pulls

3 Hang Squat Cleans

3 Oil Pumpers

3 Thrusters

*add weight

3 Cal Row

2 Front Squats

2 Kip Swings

2 Hang Squat Cleans

2 Push-ups

2 Thrusters

*add weight

3 Cal Row

1 Front Squat

1 T2B or V-up

1 Hang Squat Clean

1 Burpee

1 Thruster

Waterproof (Time)

21-15-9

Calorie Row (women: 15-10-5)

Front Squats 60/45

15-12-9

V-ups

Hang Squat Cleans 60/45

12-9-6

Burpees

Thrusters 60/45

Rx+ 95/65, T2B, Bar Facing Burpees