Blog Post

4.16.19

CrossFit Texarkana – CrossFit

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8 minute Warmup (No Measure)

For 8 Minutes

100m Row

4 Walkouts

6 Oil Pumper + Warrior Reach

8 KB Deadlifts

10 Situps

Front Squat (Max KB Front Squats)

2 sets of Max Dual KB Front Squats 35/26

*Walk 200m between sets

Carried Away Functional Fitness (Time)

5 Rounds

10 Wallballs 14/10, 9’/8’

10 Single KB Suitcase Deadlifts 35/26 (Alternate Sides Every 5)

200’ Single KB Farmers Carry 35/26 (Alternate Sides Every 50’)

Carried Away High Performance (Time)

5 Rounds

10 Wallballs 20/10, 9’

10 Single KB Suitcase Deadlifts 53/35 (Alternate Sides Every 5 Reps)

200’ Single KB Farmers Carry 53/35 (Alternate Sides Every 50‘)

Carried Away Competitor (Time)

5 Rounds

10 Wallballs 20/14, 10’/9’

10 Single KB Suitcase Deadlifts 70/53 (Alternate Sides Every 5)

200’ Single KB Farmers Carry 70/53 (Alternate Sides Every 50’)

Cash Out

3×10 with 3 count pause at the top and bottom

Banded Hamstring Stretch with Leg Lift

https://www.youtube.com/watch?v=2jun-EvROzw&t=56s