CrossFit Texarkana – CrossFit

Warm Up *Snatch (No Measure)

300m Row

Then with PVC

10 Pass-Throughs

5 Clockwise Rotations

5 Counter Clockwise Rotations

Then 30sec holds each:

Swords, Staff, Pull-Overs, Squatting Warrior

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

Pullup Strength

2 minutes max strict Pullups/C2Bs

or Kipping Ring or Bar MUs

Rest 1 minute

1min max Reps

Rest 30s

30s max reps
score 1 set of total reps

bands are allowed to assist with pullups ONLY

10.30.17 Functional Fitness & High Performance (Time)


Abmat Situps

40 Single Unders BEFORE each set

Rx+ Double Unders

10.30.17 Competitor (Time)


GHD Situps

40 Double Unders BEFORE each set

Cash Out

5 Rounds

10/8 Cal Row/Ski

10/8 Cal Bike

Rest 2 mins

Posted in WOD