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CrossFit Texarkana – CrossFit

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Warm Up

3-5 Foam Roll

350m Row

30 Single Unders Two Feet

30 Single leg left/ 30 right

30 Seconds Wrist Stretch

30 Seconds alt Samson

30 Seconds alt Spider man

2 Rounds

5 knee up

5 burpees

BARBELL WARM UP

5 RDL

5 Bent Over Rows

5 Elbow Rotations

4 Bear Complex

Clean and Jerk (3,3,2,2,1,1,)

Clean and Jerk Complex

1 Clean Pull

1 Hang Clean

1 Push or Power Jerk
Work up to a heavy complex.

Build each set.

MGW : Metcon (AMRAP – Rounds and Reps)

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4 AMRAP

15 Knees to Elbow

50 DU

10 Power Cleans 135/95

2 Min Rest

4 Min AMRAP

15 Wall Ball Push Press 20/14

50 DU

10 Power Cleans 135/95

2 Min Rest

4 AMRAP

15 Knees to Elbow

50 DU

10 Power Cleans 135/95

2 Min Rest

4 Min AMRAP

15 Wall Ball Push Press 20/14

50 DU

10 Power Cleans 135/95
RX Knees to Elbow: Knees must touch between elbows and wrist.

RX Push Press Wall Balls

10ft/ 9ft

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