Blog Post

8.11.19

CrossFit Texarkana – CrossFit

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Warm-up (No Measure)

10-8-6-4-2

Calorie Row

5-4-3-2-1

Perfect Burpees

Then

1 Round of Banded Delt Hell

Pull-Up Negatives (No Measure)

10 x 1 with an 0:08-0:12 descent. Use a box to assist on jumping to the top position.

Stamina Squatting Week 2 (Weight)

14:00 EMOM

Odds – 2 Front Squats

Evens – 5 Back Squats

All lifts done @ 63% 1RM Front Squat

Tears For Fears (No Measure)

30:00 EMOM

1) 10/7 Calorie Bike

2) 3 T2B + 3 Burpees

3) 10 Alt DB Snatches (50/35)

4) 3 T2B + 3 Burpees

5) Rest

Rx+ 12/8 Cal Bike, 5 T2B + 5 Burpees

If you have less than 0:05 rest on the bike then reduce your calories by 2.