Blog Post

8.14.19

CrossFit Texarkana – CrossFit

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8 minute Warmup (No Measure)

For 8 Minutes

30 seconds Jump Rope

3 Walkouts

4 Oil Pumper + Warrior Reach

5 KB DLs

7 Russian KB Swings

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

Power Clean (15 minutes to build to a heavy 3-position PC)

IHOP (AMRAP – Rounds and Reps)

AMRAP in 15 minutes

60 Double Unders

24/19 Calorie Row

15 Power Cleans 95/65

Cash Out

10 Tempo Overhead KB Lunges (3 count down, 5 each side)

5 Quadruped T-Spine Rotations each side

https://www.functionalmovement.com/Exercises/491/quadruped_t-spine_rotation_lumbar_locked