Blog Post

12.20.17

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

Warm Up *Snatch (No Measure)

2min Row/Run/Bike/Ski

Then with PVC

10 Pass-Throughs

5 Clockwise Rotations

5 Counter Clockwise Rotations

Then 30sec holds each:

Swords, Staff, Pull-Overs, Squatting Warrior

Push Press (5 Rep Max)

Of 1RM-5@50%, 5@60%, 5@70%

Of 5RM-5@90%, 5@95%, 5@98%, 5@95%, 5@90%

12.20.17 (Time)

50 Stationary Lunges

50 Box Jump Overs 24/20

Scaled Option: Lower the Jumping Height. No Step-Overs!

Rx+ 30/24

Cash Out

15 Minute Casual Bike