Blog Post

8.1.19

CrossFit Texarkana – CrossFit

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Warm Up *Cindy (No Measure)

2 Rounds

1 minute Row

3 Spiderman and Reaches each side

5 Scap Pull

4 Oil Pumper + Warrior Squat

3 Hand Walk-Outs with pushup

Then

30s Row

5 Kip Swings

5 Pushups with a 3 count Plank hold

5 Quality Step-ups each side

5 Kipping Pullups

10 Pushups

15 Air Squats

Warm-up *Barbell 3s (No Measure)

1 Round

3 Bent Over Rows

3 RDLs

3 Hang Muscle Cleans

3 Front Squats

3 Strict Presses

3 Elbow Rotations

3 Back Squats

Deadlift (3×3 based off 90% of 1rm )

5@40%

5@50%

5@60%

3@70%

3@80%

3+90%

Ninja Turtle (Time)

Every 4 Minutes x 5 Rounds:

3 Chest to Bar Pull-ups

6 Toes to Bar

9 Deadlifts (225/155)

12/9 Calorie Assault Bike

*Score slowest round

Ninja Turtle Scaled (Time)

Every 4 Minutes x 5 Rounds:

3 Pull-ups

6 L-UPS

9 Deadlifts (165/115)

10x30Ft Shuttle Sprints