Blog Post

11.6.18

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

Warm-up

30 Seconds Twisted Cross Each Arm

20 PVC Pass-Throughs

20 Banded Pull-Aparts

2 Rounds

5 Scap Rotations

3 Knees-to-Chest

1 Strict L-Up

Bench Press (5×5)

Based off 1RM

5@55%

5@60%

5@65%

5@70%

5@75%

Team Cement Mixer (Time)

With a Partner

10 Total Rounds (5 each)

400 meter Run

12 Toes-To-Bars

Partners alternate rounds