Blog Post

12.18.18

CrossFit Texarkana – CrossFit

View Public Whiteboard

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 (15 minutes to complete 5×5)

5@60%

5@65%

5@70%

5@75%

5@80%

Warm-up

1 T2B

3 Deadlifts@50%

2 T2B

2 Deadlifts@75%

3 T2B

1 Deadlift @100%

*or Knee-ups

Percentages based off WOD weight

Joker Functional Fitness (Time)

1-10

Knee-Ups

10-1

Deadlifts 135/95

Rx+ 155/105

10 minute time cap

Joker High Performance & Competitor (Time)

1-10 T2B

10-1 Deadlifts 185/135

Rx+ 225/155

10 minute time cap