CrossFit Texarkana – CrossFit
Warm Up (No Measure)
1 Round:
0:30 Single Right Leg Jump Rope
0:30 Single Leg Saddle Pose
0:30 Air Squat Hold w/ Elbow Rotations w/ Barbell
0:30 Single Left Leg Jump Rope
0:30 Single Leg Glute Bridges
0:30 Russian Baby Makers
1:30 Row
Front Squat
Based on 3RM
5@ 50%
3@ 60%
2@ 70%
1@ 75%
1@ 85%
1@ 1RM
Buy, Buy, Buy (3 Rounds for reps)
AMRAP 5:
Buy-In: 50/35 Calorie Row
Into Max Rounds:
30 Double Unders
10 Front Squats (135/95)
Rest 5 Minutes
AMRAP 5:
Buy-In: 40/30 Calorie Row
Into Max Rounds:
30 Double Unders
10 Front Squats (135/95)
Rest 5 Minutes
AMRAP 5:
Buy-In: 30/25 Calorie Row
Into Max Rounds:
30 Double Unders
10 Front Squats (135/95)