Blog Post

6.4.19

CrossFit Texarkana – CrossFit

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CrossFit Warm Up * mat trips (No Measure)

2 minute Cardio

Spiderman

Knee Pull

High Knees

Samson

Ankle Pull

Butt Kickers

Gymnastics Bear Crawl

Over Under

Warm-up *Barbell 3s (No Measure)

3 Rounds

3 Bent Over Rows

3 RDLs

3 Hang Muscle Cleans

3 Front Squats

3 Strict Presses

3 Elbow Rotations

3 Back Squats

Hang Power Clean (EMOMX7)

5 minutes to build to 80%.

1 Hang Power Clean + 1 Power Clean @80%

Power Ranger scaled (Time)

15 Power Cleans

300m Run

10 Power Cleans

300m Run

5 Power Cleans

300m Run

Rx 75/55

Rx+ 95/65

Power Ranger (Time)

15 Power Cleans

600m Run

10 Power Cleans

400m Run

5 Power Cleans

200m Run

Rx 115/80

Rx+ 155/105