Blog Post

6.11.18

CrossFit Texarkana – CrossFit

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Warm Up #3 (No Measure)

3 Rounds

1 minute Bike/Row/Run

10 Air Squats

8 Russian KB Swings

6 Situps

4 Samson Lunges

Warm-up *Barbell 3s (No Measure)

Then

3 Bent Over Rows

3 RDLs

3 Hang Muscle Cleans

3 Front Squats

3 Strict Presses

3 Elbow Rotations

3 Back Squats

Back Squat (6×5@70%)

Based off 93% of 1RM

6.11.18 Functional Fitness & High Performance (Time)

3 Rounds

100 ft Walking Lunge

15 Deadlifts 95/65

100 meter Run

Rest 1 Minute

Rx+ 135/95

6.11.18 Competitor (Time)

3 Rounds

100 ft Walking Lunges

15 Deadlifts 185/135

15/12 Cal Bike

Rest 1 Minute

Cash Out

3 Rounds

8 Lateral step -ups each leg (focus on not using bottom leg to jump)

20s Hollow Body Holds