CrossFit Texarkana – CrossFit
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