Grip it! Grip it Good

CrossFit Texarkana – CrossFit

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General Warm Up

3-5 Foam Roll.

2 min Run ,Row or Bike.

Day 11 of DU challenge.

3 min to work on getting 11 unbroken DU.

Or work up to 30 DU EMOM.

1 min couch stretch 30 sec. each side

1 min pigeon 30 sec. each side

wrist stretch.

With a KB

5 min reps for quality. (This is a warm-up)

5 KB Deadlifts.

5 Russian swings.

5 Goblet Squats with 2 second pause at the bottom.

5 burpees.

Front Squat (5@60% 5@75% 3@85% 3@90% 1@95% )

Metcon (AMRAP – Reps)

Three 5 min rounds

200m Suitcase carry 53/35

then AMRAP of:

5 Burpees

10 Russian KB swings 53/35

Rest 2 min after each round.

Score total rounds and reps.

RX+ Farmers Carry

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