CrossFit Texarkana – CrossFit

Warm-up

ROMWOD

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

2.1.18 Functional Fitness & High Performance (Time)

6 Rounds

20 Abmat Situps

6 Dips *box, GHD, parallel bars (feet must be off floor)

Rx+ Ring Dips

2.1.18 Competitor (Time)

6 Rounds

20 GHD Situps

3 Bar Muscle Ups
12min Cap