Blog Post

4.9.19

CrossFit Texarkana – CrossFit

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Warm-up

50 Jumping Jacks

15’ Mat Trips x2

Crab Walk Forward

Inchworm with a Push-up

Crab Walk Backward

Gorilla Stride

Gymnastics Bear Crawl

Unilateral Stride

Turkish Get Up (EMOM Strict Progressions)

With athlete’s shoe on top of fist

Alternate sides every minute

Min 1-4. 3 Turkish Sit-ups with 3 count Pause on Elbow

Min 5-8. 2 Turkish Sit-ups- Elbow to Hand to Leg Sweep, 3 count Pause on Elbow and Hand

Min 9-12. 1 Turkish Sit-up- Elbow to Hand to Leg Sweep to Lunge, 3 count Pause on Elbow, Hand, and bottom of Lunge

Min 13 & 14. 3 Turkish Get-Ups

The Croods (No Measure)

For Quality with a Partner

50’ Bear Crawl

50’ Reverse Bear Crawl

50’ Bear Crawl + 5 Push-ups every 10’

50’ Reverse Bear Crawl + 5 Plank to Down Dog every 10’

50’ Squat + Broad Jump

50’ Side Crawl Right

50’ Side Crawl Left

50’ Side Crawl Right + 5 Supermans every 10’

50’ Side Crawl Left + 2 Burpees Every 10’

50’ Lunging Broad Jump (Land on both feet, Alternate legs)

Waterfall style. Athletes only start movement after Partner has completed 50’

20 min Cap

Cash Out

In-line Lunge

3×10-15 each side