Blog Post

8.5.19

CrossFit Texarkana – CrossFit

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Warm Up #3 (No Measure)

2 Rounds

30 Seconds at each movement

Medball Front Squats

Easy Row

Samson

Situps

Moderate Row

Spider-Man and Reach

Medball Cleans

Sprint Row

Walkouts

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

Front Squat (3×1 Percentages based off 90% of 1RM)

5@40%

5@50%

5@60%

1@75%

1@85%

1+@95%

March Madness (Time)

3 Rounds:

25 AbMat Sit-ups

200m Plate Carry at Chest 35/15

25 AbMat Sit-ups

15 Front Squats 75/55

Rx+ 45/25, 115/85