CrossFit Texarkana – CrossFit
Warmup (No Measure)
2:00 Bike/Row
Plate 90° External Rotation Presses x 10 Reps Per Arm
Banded Sumo Walks x 20 Reps (Forwards and Backwards)
Banded DB Clean Pulls x 10 Reps Per Side (DB between feet)
Strength/Skills (Weight)
E2MOM For 10:00
Box Squats
3-3-3-3-3
Build to a 3RM
3-5 Parallette/Box Shoot Thrus Between Sets
6 Feet Apart (AMRAP – Rounds and Reps)
Teams of 2
6:00 on/2:00 off x 4 Rounds
10/7 Calorie Bike
10 Single DB Hang Clean & Jerks (50/35)
You go I go Style.
Rx+ 15/10 Cal Bike, AHAP w/good form on the DB’s