Blog Post

3.26.18

CrossFit Texarkana – CrossFit

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Warm Up *Jumps (No Measure)

3 Rounds

Row/Bike/Ski: 50s light, 10s fast

10 Russian KB Swings

8 Situps

6 Medball Squat Cleans

4 Walkouts

2 Samson Lunges each side

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

Warm-up

10mins to work up to clean wod weight

3.26.18 Functional Fitness (AMRAP – Rounds and Reps)

15 minute AMRAP

7 Power Clean 75/55

7 Burpees

200m Run

Rx+ 95/65

3.26.18 High Performance & Competitor (AMRAP – Rounds and Reps)

15 minute AMRAP

7 Power Cleans 135/95

7 Burpees

200m Run

Every 50m=1 rep

Rx+ 185/125

Cash Out

Accumulate 1 minute L-Sit (box, parallel bars, parallettes, benches)