CrossFit Texarkana – CrossFit
Warm Up (No Measure)
1 Round:
1:30 Row
0:30 Brettzel on Elbows
0:30 Open Book
10 Woodpecker
5 Inchworm to Push Up to Down Dog
10 Side Lunges (hold 0:05 each side)
10 Bent Over Barbell Row w/ Empty Barbell
10 Clean Turnovers w/ Elbow Rotations (2 turnovers then 4 elbow rotations)
Shoulder Press (5,3,5,3,1+)
5@50%
3@60%
5@75%
3@85%
1+ @95%
The Chief (5 Rounds for reps)
AMRAP 3:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
Rest 1 minute
AMRAP 3:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
Rest 1 minute
AMRAP 3:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
Rest 1 minute
AMRAP 3:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
Rest 1 minute
AMRAP 3:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
Cashout (No Measure)
ROMWOD
or
1-2 Rounds:
0:30 Pigeon Hold
0:30 Half Split
8-Way Wrist/Forearm Stretch (0:10 each way)