Blog Post

8.10.18

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)

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