Blog Post

3.22.17

CrossFit Texarkana – CrossFit

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Warm Up *Cindy (No Measure)

2min Light Bike

2 Rounds

3 Spiderman and Reaches each side

5 Strict Pullups

3 Hand Walk-Outs with Pushups

5 Pause Wall Squats

Then 2 Rounds of Cindy

5 Pullups

10 Pushups

15 Air Squats

Push Jerk (5@50%, 4@60%, 3@70%, 7min EMOMx1@80%)

3.22.17 (AMRAP – Reps)

3 rounds

90 seconds to complete

15 KB Swings 53/35

Max Cal Row with remaining time

Rest 30 seconds

90 seconds to complete

15 KB Swings

Max Pullups with remaining time

Rest 30 seconds

90 seconds to complete

15 KB Swings

Max Box Step Overs 24/20 with remaining time

Rest 30 seconds

Rx+ 70/53, bike, strict pullups, box jump overs
Athletes rotate during rest intervals

Score total reps of calories, box overs, and pullups

Cash Out

Superset 3 Rounds

20 Abmat Situps

15 Hip Extensions

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