Blog Post

12.11.17

Announcements

I will be at the box Saturday morning to decorate for the Christmas party. If you are not rucking and want to help, please let me know. If you have unused decorations you could share, please let me know. Thanks so much. Tanya 903-276-6267

CrossFit Texarkana – CrossFit

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

Burpee AMRAP (AMRAP – Reps)

4 x 2 min each

10 box jumps

10 toes to bar

amrap of burpees with remaining time

2 min rest after each round

score total burpees

Cash Out

Row

3 Rounds

60s on, 30s off

30s on, 15s off

15s on, 90s off