Blog Post

4.11.18

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

Front Squat (Heavy Triple)

12 minutes to build to a heavy 3 Reps. Stop once form breaks

4.11.18 Functional Fitness & High Performance (Time)

27-21-15-9

Cal Row

Knee-Ups

KB Goblet Squats 35/25

Rx+ 53/35

4.11.18 Competitor (Time)

27-21-15-9

Cal Bike

T2B

KB Goblet Squat 53/35

Rx+ 70/53

Cash Out

6 Rounds

20seconds Abmat Situps

20seconds Plank