Blog Post

7.16.18

CrossFit Texarkana – CrossFit

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Warm Up *Jumps (No Measure)

3 Rounds

Row/Bike/Ski: 50s light, 10s fast

10 Russian KB Swings

8 Situps

6 Medball Squat Cleans

Back Squat (5×3@82.5%)

Bases off 94% of 1RM

Warmup with 2-3 sets of 3 reps

1rep @70%

1@77.5%

5×3@82.5%

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Cash Out

3 Rounds

10 Step-Ups

10 Glute Bridges