8.10.18
CrossFit Texarkana – CrossFit
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)
THEN
3 Bent Over Rows
3 RDLs
3 Hang Muscle Cleans
3 Front Squats
3 Strict Presses
3 Elbow Rotations
3 Back Squats
Deadlift (20 minutes to find a 1RM )
Suggested warmup:
5@50%
3@55%
3@60%
2@65%
2@70%
8.10.18 Functional Fitness & High Performance (Time)
3 Rounds
20 Deadlifts
200m Run
20 Lunges
200m Run
Rx: 95/65
Rx+: 115/80
8.10.18 Competitor (Time)
3 Rounds
20 Deadlifts 155/105
15/12 Cal Bike
20 Hanging Dumbbell Lunges 50s/35s
15/12 Cal Bike
Cash Out
3 Sets
10 GHD Situps
20 Banded Pull-Aparts
