Blog Post

11.27.18

CrossFit Texarkana – CrossFit

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Warm Up *Cindy (No Measure)

2 minute cardio

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

Bench Press (5×5)

5@60%

5@65%

5@70%

5@75%

5@80%

Boulder Shoulders Functional Fitness (Time)

21-18-15-12-9

Kettlebell Swings 35/25

10 Walking Plank Over Plate 45/25

Boulder Shoulers High Performance (Time)

21-18-15-12-9

KB Swings 53/35

2 Wall Walks*

*Chest starts on Floor, touches wall, back to floor

Boulder Shoulders Competitor (Time)

21-18-15-12-9

KB Swings 70/53

50’ Handstand Walk

Cash Out

1600m Run keeping heart rate at 70-75%, RPE 5-6