Blog Post

7.29.19

CrossFit Texarkana – CrossFit

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Warm Up *Run (No Measure)

Easy Jog x4

Burpee broad jump

Soldier Kicks

Fast Jog x4

Samson

Inchworm

Shuttle Run x4

Spiderman

High knee Skip down and back

Pose running butt kicks *right leg down, left leg back

Bunny hop 12′ then sprint x4

Front Squat (5×3 Based off 90% of 1 RM)

5@40%

5@50%

5@60%

3@70%

3@80%

3+@90%

Kelly Rowland (Time)

Buy-In: 50/35 Calorie Row

3 Rounds of:

200 Meter Run

25 Box Jumps (24/20)

30 Wallballs (20/14)

Buy-Out: 50/35 Calorie Row

Kelly Rowland Scaled (Time)

Buy-In: 35/25 Calorie Row

200 Meter Run

25 Plate Jumps 16/12

30 Wallballs (20/10 @9’)

Buy-Out: 35/25 Calorie Row

Cash Out

Brettzel Diaphragmatic

https://www.functionalmovement.com/Exercises/854/brettzel_diaphragmatic