Blog Post

5.1.18

CrossFit Texarkana – CrossFit

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Warm Up *Snatch (No Measure)

2min Row/Run/Bike/Ski

Then with PVC

10 Pass-Throughs

5 Clockwise Rotations

5 Counter Clockwise Rotations

Then 30sec holds each:

Swords, Staff, Pull-Overs, Squatting Warrior

CrossFit Warm Up * mat trips (No Measure)

2 Minute Row/Run/Bike/Ski

Spiderman

Samson

Inchworms

Soldier Kicks

Over-Under

High Knee

Butt Kickers

Carioca

Shoulder Press (AMRAP @75%)

Based off 90% of 1rm

5 reps @50%

3 reps @60%

1 Rep @ 70%

10-12 Reps @75%

J.T. Scaled (Time)

21-15-9

Seated Dual Dumbbell Strict Press

Box Dips

Pushups

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

Cash Out

Alternating EMOMX10

8-12 Cal Bike

10 Abmat Situps w/ 10lbs or less

New Section

RUNNING PROGRAM

25 minute run for max meters (RPE 6-7)

rest 5 minutes

Then 6 Rounds of

50m Sprint (RPE 9-10)

rest 60 seconds

To be done on Tuesday or Wednesday. Either replacing the programmed CrossFit WOD, or done no less than 4 hours apart