Blog Post

8.16.19

CrossFit Texarkana – CrossFit

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Warm-up Row (No Measure)

Discuss Row Technique

EMOMX5

5-Pull Start + 5 Paced Pulls

10 minutes of pacing s/m

CrossFit Warm Up * mat trips (No Measure)

2 minute Cardio

Spiderman

Knee Pull

High Knees

Samson

Ankle Pull

Butt Kickers

Gymnastics Bear Crawl

Over Under

Warm-up

Primer

@ a light weight

4 Dumbbell Hang Clean and Jerks (Each Arm)

4 Calorie Row

4 Lateral Barbell Burpees

4 Deadlifts

Then build to WOD weight

Hangnail Scaled (AMRAP – Rounds and Reps)

AMRAP 16:

30 Dumbbell or KB Hang Clean and Jerks 35/25

18/12 Calorie Row

20 Burpees

15 Deadlifts 135/95

Hangnail (AMRAP – Rounds and Reps)

AMRAP in 16 Minutes

30 Dumbbell Hang Clean & Jerks

25/18 Calorie Row

20 Burpees

15 Deadlifts

Rx DB: 35/25, DL: 185/135

Rx+ DB: 50/35, DL: 245/165

Alternate Hang C&Js Every 5 reps