Blog Post

6.25.18

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

Back Squat (AMRAP@85%)

Based off 93% of 1RM

5@50%

3@60%

2@70%

1@75%

1@80%

5-7@85%

Gymnastics

Tabata

*attempt to hold chin Over Bar as long as possible, then hang for the remaining 20s

6.25.18 Functional Fitness (Time)

21-15-9

KB Swings 35/25

Burpees

Ring Rows or Racked Barbell

6.25.18 High Performance & Competitor (Time)

21-15-9

KB Swings 53/35

Burpee Pullups

Rx+ 70/53, Burpee C2B
*Looking for Pull-Up Bar to be roughly arms reach away