Blog Post

11.3.17

CrossFit Texarkana – CrossFit

Warm Up *Run (No Measure)

300m Row

Burpee broad jump

Samson

Inchworm w/ pushup

Spiderman

Bunny hop 12′ then sprint 2x

High knee Skip down and back

Pose running butt kicks *right leg down, left leg back

Flight Simulator (Time)

for time:

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

double unders for time

*you must stop after each round is completed

*if you break during a set you must start that number back over again

*Example: if I am on the round of 20 and I break at 19 I start over on the round of 20

20 min Time CAP

if doing singles double the reps unless you feel your not able to make it under the CAP

Cash Out

3×7

Strict Dips as heavy as possible