CrossFit Texarkana – CrossFit
CrossFit Warm Up #1 (No Measure)
Lot trips
3 rounds
9 kb rdls
8 goblet squats
7 pushups
Gymnastics skill work
3 rounds not for time
6 kipping swings(controlled)
10 supine ring rows *option for more dificulty: hold lacrose ball in 1 hand for 5 reps, then switch hands
Rest as needed
6.15.16 (Time)
For time:
250m row
30 alt single-arm overhead kb lunge 53/35
15 burpees
250m row
20 single-arm OH KB lunge
10 burpees
250m row
10 single-arm OH KB lunge
5 burpees
*alt lunge every 5 reps
*Rx+ 70/53
*scale option: 35/26
Power Clean (7 min EMOM)
1 Power Clean + 1 floating squat clean + 1 push jerk
*drop 5-10 lbs if a set is missed
*try not to release the bar at any point during a set