CrossFit Texarkana – CrossFit

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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