Blog Post

7.4.19

CrossFit Texarkana – CrossFit

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Warm-up

1. Run Warmup

200 Meter Run

2. Burpee Prep:

40 Seconds Push-up to Down Dog

30 Seconds Active Spidermans

20 Seconds Frog Hops

10 Seconds Burpees

*Movement Subs: Reduce reps or complete as many burpees as possible until the clock hits 40 minutes

3. Rope Climb Prep

3 Seated Rope Pulls

2 Jumping Foot Locks

1 Rope Climb

*Movement Subs: Reduce reps, 20 seated rope pulls, 20 strict pull-ups, or AMRAP 3 of rope climbs

4. Clean and Jerk Prep

5 Romanian Deadlifts

5 Muscle Cleans

5 Front Rack Elbow Rotations (Each Side)

5 Strict Press & Reach

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5 Clean and Jerks

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Build to Workout Weight

Glen (Time)

For Time:

30 Clean and Jerks, 135#

1-Mile Run

10 Rope Climbs, 15′

1-Mile Run

100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here
40 min Cap