Blog Post

2.19.19

CrossFit Texarkana – CrossFit

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Warm-up

3 Rounds

3 Spiderman & Reaches each side

3 Walkouts

9 Situps

Farmers and Lumberjacks Game

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

Deadlift (15 minutes to build to a heavy 3)

Dead Ahead Functional Fitness & High Performance (Time)

4 Rounds:

21 Deadlifts 75/55

15 Box Step Overs 24/20

9 Push Jerks 75/55

Rx+ 95/65

Dead Ahead Competitor (Time)

4 Rounds:

21 Deadlifts 95/65

15 Box Jump Overs 24/20

9 Push Jerks 95/65

Rx+ 135/95