CrossFit Texarkana – CrossFit
CrossFit Warm Up * mat trips (No Measure)
2 minute Cardio
Spiderman
Knee Pull
High Knees
Samson
Ankle Pull
Butt Kickers
Gymnastics Bear Crawl
Over Under
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
Shoulder Press (Heavy 3)
15 minutes to build to a heavy 3
Warm-up
Primer @ WOD weight
5 Strict Presses
10 Front Rack Reverse Lunges
Black Eye Functional Fitness (Time)
5 Rounds:
10 Strict Press 45/35
20 Reverse Lunges
Rx+ 75/55
Black Eye High Performance & Competitor (Time)
5 Rounds:
10 Strict Press 45/35
20 Front Rack Reverse Lunges 45/35
Rx+ 75/55