CrossFit Texarkana – CrossFit
Warm-up
Coach’s choice
Shoulder Press (5@50%, 3@60%, 2@70%, 1@80%, 1@90%, find 1 rep max)
20min to find 1RM. Warmup as needed
7.26.17 Functional Fitness (Time)
50 Calorie Row
40 Alternating Kettlebell Snatches 25/18
30 Step-Ups 24/20
20 Burpees
10 Power Cleans 65/45
7.26.17 High Performance & Competitor (Time)
60 Cal Row
50 Alternating Kb/db Snatches 35/25
40 Box Jumps 24/20
30 Burpees
20 Dual kb/db Power Cleans 35/25
Rx+ Dumbbells 50/35
Cash Out
80 Russian Twists
30 Hip Extensions