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