Blog Post

8.18.19

CrossFit Texarkana – CrossFit

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Warm-up (No Measure)

0:30 on/0:30 off x 3

Row

Sprawl to Lateral Hop

Banded Russian KB Swings (35/26)

0:20 on/0:20 off x 3

Bike

Plank Hold

Step Back Lunges

0:10 on/0:10 off x 3

Shuttle Sprints

Air Squats

Banded American KB Swings (35/26)

Stamina Squatting Week 3 (Weight)

14:00 EMOM

1) 3 Front Squats

2) 6 Back Squats

All done @ 66% 1RM Front Squat

Plyo Box Bitch Slapper (Weight)

Every 1:30 x 7 Rounds

7-6-5-4-3-2-1

Power Cleans (Building in Weight)

1-2-3-4-5-6-7

Box Jump Overs (30/24)

Score heaviest weight.

Gimme All Your Lovin (Time)

2400m Bike Buy-In

Straight Into

7:00 AMRAP

Burpee Pull-Ups

Straight Into

2400m Bike Buy-Out

Rx+ Burpee BMU