Blog Post

4.12.17

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

Shoulder Press (5@40%, 5@55%, 5@62.5%, 3×10@67.5%)

Run and toe to bar Functional Fitness (AMRAP – Rounds and Reps)

7 minute AMRAP

200m Run

15 Abmat situps
Run counts as 1 rep

Run and toe to bar (AMRAP – Rounds and Reps)

7 min AMRAP

200m run

15 toes to bar

score rounds and reps
Run counts as 1 rep

Cash Out

10 KB Windmills each arm

Competitor

5×3 Strict Wide-Grip Pullups

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