Blog Post

1.22.19

CrossFit Texarkana – CrossFit

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Warm Up #3 (No Measure)

2 Rounds

30 Seconds at each movement

Medball Foot Taps

Easy Single Unders

Samson

Medball Deadlifts

Quick Single Unders

Spider-Man and Reach

Air Squats

Double Unders

Walkouts

Warm-up

Primer

10 Double Unders

10 Situps

5 Kettlebell Swings

5 Wallballs

Annie Are You OK Functional Fitness (Time)

75-60-45-30-15

Single Unders

50-40-30-20-10

Abmat Situps

Immediately into

5-10-15-20-25

Kettlebell Swings 25/15

Wallballs 14/10, 9’/8’

Annie Are You OK High Performance (Time)

1:30-1:15-1:00-:45-:30

Double Under Practice

50-40-30-20-10

Abmat Situps

Immediately into

5-10-15-20-25

Kettlebell Swings 35/25

Wallballs 20/10, 9’
The goal is to complete the Competitor Rep scheme in alotted time frame or faster

Annie Are You OK Competitor (Time)

50-40-30-20-10

Double Unders

50-40-30-20-10

Abmat Situps

Immediately into

5-10-15-20-25

Kettlebell Swings 53/35

Wallballs 20/14