CrossFit Texarkana – CrossFit

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Warmup (No Measure)

0:30 at each movement/0:15 Transition


BW Kang Squats

Duck Walk


Side to Side Squats

Frog Hops


Broad Jumps

Elbow Jacks

Except for the row and elbow jacks all movements are done with the hands behind the head.

Gymnastics (No Measure)

Every 1:30 x 10 sets

3 Strict T2B (or as high as you can get your feet)

These will be truly strict T2B. No momentum is allowed whatsoever! You will begin each rep from a hollow position. It doesn’t matter whether or not you can get your toes all the way to the bar. Just perfect form with whatever ROM you have!

Weightlifting (Weight)

Every 2:30 x 4 Sets

Front Squat w/0:05 Lowering Phase x 2 Reps

Sets 1-2 @ 65% of 1RM Front Squat

Sets 3-4 @ 75% of 1RM Front Squat

Partner Matt 16 (Time)

Teams of 2

3 Rounds

16 Deadlifts (225/155)

16 Hang Power Cleans (155/105)

16 Push Presses (115/85)

800m Wreckbag/Medball Run in-between rounds. (Alt Every 200m)

1 BB per athlete. You will unload/reload you weight after each movement. This is you go I go style. One partner will do 16 deads then you will do 16 deads, and so on and so forth.

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