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6.29.18

CrossFit Texarkana – CrossFit

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Warm-up *Barbell 3s (No Measure)

2 min cardio

Then 3 rounds

3 Bent Over Rows

3 RDLs

3 Hang Muscle Cleans

3 Front Squats

3 Strict Presses

3 Elbow Rotations

3 Back Squats

Deadlift (AMRAP@85%)

Based off 93% of 1RM

5@50%

3@60%

2@70%

1@75%

1@80%

5-7@85%

6.29.18 Functional Fitness & High Performance (Time)

4×3 Minute Rounds

16 Stationary Lunges 35/25 (R1, L2, R3, etc)

100m Farmers carry 35/25

Max Hold in the top of a box dip

Hold kettlebells or dumbbells

Rx+ 53/35, Ring dip

6.29.18 Competitor (No Measure)

4x3min

16 Back Stepping Lunges 115/80

15/12 Cal Bike

5/3 Ring or Bar MUs

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RUNNING PROGRAM

4 Rounds

200m RPE@5-6

200m RPE@7-8

Rest 15 seconds

100m Max Effort

Rest 5 minutes

3 Rounds

200m RPE@5-6

200m RPE@7-8

Rest 15 seconds

100m Max Effort

Rest 5 minutes

2 Rounds

200m RPE@5-6

200m RPE@7-8

Rest 15 seconds

100m Max Effort

Rest 5 minutes

1 Round

200m RPE@5-6

200m RPE@7-8

Rest 15 seconds

100m Max Effort