CrossFit Texarkana – CrossFit

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CrossFit Warm Up * mat trips (No Measure)

2 minute Cardio


Knee Pull

High Knees


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


Warm-up to WOD weight

Fish Out of Water (Time)

2k Row

Directly Into…

10 Rounds of “Heavy Chief”

*1 Round:

3 Power Cleans (155)

6 Push-ups

9 Air Squats*

20 min Cap

Remaining reps=1 sec to Cap time

Cash Out

5 sets

20 Banded Pull-Aparts

10 Hollow Rocks

Posted in WOD