11.3.19

CrossFit Texarkana – CrossFit

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Warmup (No Measure)

10-8-6-4-2

Calorie Row (Build in Intensity)

5-4-3-2-1

Banded Face Pull Complex

Banded Face Pull Complex:

1 Rep w/0:02 Squeeze + 3 Scap Rotations Each Direction.

Pullup Progression (No Measure)

6 Sets:

3 Kipping Pullups w/0:03-0:05 negative

Rx+ Strict Pullups w/0:03-0:05 negative

Modify w/ feet on box or plates

Barbell Cycling (Weight)

10-8-6-4-2

Power Clean/Full Clean Alternating Reps. 1st rep would be a power clean, 2nd rep would be a full clean & so forth.

Build in weight as the reps go down.

Sets MUST be unbroken.

Partner Tip Toe (Time)

Teams of 2

For Time:

400m Run (200m tag team)

50-40-30-20-10

Toes To Bar

Burpees

Split reps as desired.

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