Blog Post

2.25.19

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)

10 Sit-ups

8 Calorie Bike

Warm-up

Primer

10 Sit-ups

8 DB Clean & Jerks (Alternating Every 2 Reps @ light weight)

6 Air Squats

This One (AMRAP – Rounds and Reps)

AMRAP in 15 minutes

45 Abmat Sit-ups

30 Dumbbell Hang Clean & Jerks 35/25

15 Dumbbell Goblet Squats 35/25

Rx+ 50/35

*Athletes Alternate arms every 5 reps

Cash Out

Row for 5 minutes keeping HR @ 70-80%