Blog Post

2.6.18

CrossFit Texarkana – CrossFit

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 Bent Over Rows

3 RDLs

3 Hang Muscle Cleans

3 Front Squats

3 Strict Presses

3 Elbow Rotations

3 Back Squats

Clean (EMOMx7)

2 Power Cleans + 1 Squat Clean

40%, 50%, 60%, 70%, 75%, 2×80%

Percentages based off 1RM Clean

2.6.18 Functional Fitness (Time)

3 Rounds

Sprint 30 feet

15 KB Deadlifts 53/35

Sprint 30 feet

10 Step-Ups 24/20

2.6.18 High Performance & Competitor (Time)

3 Rounds

Sprint 30ft

15 KB DLs 70/53

Sprint 30ft

10 Box Jumps 24/20

Rx+ 5 Rounds

*15min Cap

Cash Out

Tabata Plank