Blog Post

4.10.18

CrossFit Texarkana – CrossFit

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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 *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

4.10.18 (AMRAP – Rounds and Reps)

20 Minute AMRAP with Partner

100m Run

11 KB Swings 53/35

6 Pullup Variations

Level 1: feet at full length (Kipping)

2: feet elevated (Kipping)

3: feet elevated (Strict)

4: Kipping Pullups

5: Strict Pullups

*Partners Alternate Movements

Levels are based off your current ability:

1. No pullups

2. 1-3 Strict pullup

3. 3-5 Strict Pullups

4. 1-5 Strict C2Bs

5. 5+ Strict C2Bs

Cash Out

3 Rounds

10 Shoot-Throughs

Max Dips