Blog Post

7.31.18

CrossFit Texarkana – CrossFit

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CrossFit Warm Up * mat trips (No Measure)

2 Minute Row/Run/Bike/Ski

Spiderman

Samson

Inchworms

Soldier Kicks

Over-Under

High Knee

Butt Kickers

Carioca

Warm-up *Barbell 3s (No Measure)

2 Rounds

3 Bent Over Rows

3 RDLs

3 Hang Muscle Cleans

3 Front Squats

3 Strict Presses

3 Elbow Rotations

3 Back Squats

7.31.18 Functional Fitness (Time)

21-15-9

Deadlifts@70%

Forward Facing Bar Jump Overs

7.31.18 High Performance (Time)

21-15-9

Deadlifts 135/95

Box Jumps 20/16

Rx+ 155/105, 24/20

7.31.18 Competitor (Time)

21-15-9

Deadlifts 225/155

Box Jumps 24/20

Rx+ 275/185, 30/24

10 Minute Cap for all athletes

Cash Out

Recovery

10 Minute Bike or ROW @60-69% HR or 5-6 RPE