Turbo Boost

CrossFit Texarkana – CrossFit

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Warm Up

3 Min foam roll.

200m walk

200m jog

10 Leg swings

30s/30s ankle stretches

6 Alt Samson Lunges.

6 Oil pumpers.

6 Alt side lunges.

:30 sec calf stretch each side.

Wrist Stretch.

With Barbell.

5 RDL

5 Elbow Rotations

5 Muscle Cleans

5 overhead press

5 Hang Power Clean and Push jerks

W: Clean & Jerk Complex (6X1 complex )

6 Rounds

1 Power Clean

1 Squat Clean

2 Power Jerks
increase weight each set

GWM: Metcon (AMRAP – Rounds and Reps)

POWER BOOST

15 Min Amrap

3 Rope Climbs

15 Walls Balls

200m Run

Cashout Bench Press (No Measure)

3X8 Bench Press ( Add weight each set)

2min Pigeon stretch between sets. (1 min each side)

3X8 One arm dumbbell press

2min Couch stretch between sets. (1 min each side)

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