Suck it up

CrossFit Texarkana – CrossFit

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warm up

3-5 Min Foam Roll

200m row

20 Single unders

40 Single Unders (single leg) , alternating feet every 5 jumps.

10 One arm Kettlebell deadlifts 5 each side

30 Single Unders ( single leg) alternating feet every 5 jumps.

1 min couch

1 min pigeon

10 Glute Bridges

30 Second Swivel Hips

10 Alternating Bird Dogs

10 Russian KB swings

DeadLift (8,6,4,2 )

EMOM X4

Use 75-85% of one Rep Max
Take 3 sets to warm up to weight

Metcon (Time)

Suck it upFor Time:

100 Burpees

100 Double Unders

100 Sit-up (abmat)s

100 Air Squats

100 Push-ups

100 Walking Lunges

100 Push Presses 185

100 Back Extensions

100 Hang Power Cleans 185

1 mi Run

April Fools’

Metcon

Won’t Get Fooled Again

Complete as many rounds as possible in 14 mins of:

Farmers Carry, 50/35 lbs, 100 m

Accumulate 1 min plank

Farmers Carry, 50/35 lbs, 100 m

15 Sumo Deadlifts, 155/110bs

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