Blog Post

6.3.19

CrossFit Texarkana – CrossFit

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Warm Up *Bike (No Measure)

30 second Bike

3 Oil Pumpers & Warrior Reach

3 Walkouts

30 second Bike

6 Sotts Presses w/ PVC

6 Romanian Deadlifts

30 second Bike

9 Counter Balance Squats with Plate

9 Plate Presses

30 second Bike

6 KB Deadlifts

6 KB Swings

Eighteen Wheeler scaled (AMRAP – Rounds and Reps)

AMRAP in 18 minutes

9/6 Calorie Row

15 Wallballs 20/10, 9’

12 Alternating Dumbbell Snatches 25/15

9 Knee-Ups

Eighteen Wheeler (AMRAP – Rounds and Reps)

AMRAP in 18 minutes

12/9 Calorie Row

15 Wallballs 20/14

12 Dumbbell Snatches 35/25

9 L-Ups

Rx+ 50/35, T2B

Cash Out

2 sets

8 Quadruped torso rotation each side

Banded Hamstring Stretch

Power Snatch (1 rep EMOMx7)

50%, 55%, 60%, 65%, build to a heavy for the last 3 reps