Blog Post

1.16.18

CrossFit Texarkana – CrossFit

Warm Up *Cindy (No Measure)

2 min light bike

2 Rounds

3 Spiderman and Reaches each side

5 Strict Pullups

3 Hand Walk-Outs with pushup

5 Pause Wall Squats

Then 2 Rounds

5 Pullups

10 Pushups

15 Air Squats

Back Squat (5×3)

1 Pause Back Squat + 2 Back Squats. 2 second pause on first Rep of each set. Work up to a heavy set

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Cash Out

3 Rounds

15s Supine GHD Hold

15s Prone GHD Hold

*hold a Hollow Body in both positions