Blog Post

3.6.19

CrossFit Texarkana – CrossFit

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Warm-up

Coach’s choice

Overhead Squat (Heavy Single)

15 minutes to build to a heavy single. Not a 1RM

Pins & Needles Functional Fitness (AMRAP – Rounds and Reps)

AMRAP 12:

5 Ring Rows

10 Overhead Squats 45/35

15 Deadlifts 45/35

Pins & Needles High Performance (AMRAP – Rounds and Reps)

AMRAP 12:

5 Supine Ring Rows feet on 20″ Box

10 Overhead Squats 75/55

15 Deadlifts 75/55

Pins & Needles Competitor (AMRAP – Rounds and Reps)

AMRAP 12:

5 Strict Pull-ups

10 Overhead Squats (95/65)

15 Deadlifts (95/65)