CrossFit Texarkana – CrossFit
Warm Up *Run (No Measure)
50 Jumping Jacks
Burpee broad jump
Samson
Inchworm w/ pushup
Spiderman
Bunny hop 12′ then sprint 2x
High knee Skip down and back
Pose running butt kicks *right leg down, left leg back
Warm-up *Clean/Deads (No Measure)
300m Row
Then 3 Rounds with a Barbell
3 Bent Over Rows
3 RDLs
3 Hang Muscle Cleans
3 Front Squats
3 Strict Presses
3 Elbow Rotations
3 Back Squats
Back Squat (5@50%, 4@67%, 7×3@75%)
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP with partner
Partner A will run 400m while Partner B completes as many reps as possible of
10 Russian Twist with Slam Ball 20/12
10 Ball Slams 20/12
10 Alternating Step-Ups with Slamball 24/20, 20/12
*Partners will swap after returning from run
run does not count torward score
all movements are R1, L2, R3…etc
Cash Out
Work a weakness