Blog Post

4.17.19

CrossFit Texarkana – CrossFit

View Public Whiteboard

Warm Up *Cindy (No Measure)

2 Rounds

1 minute Bike

3 Spiderman and Reaches each side

5 Scap Pulls

3 Hand Walk-Outs with pushup

5 Oil Pumper + Warrior Squat

Then

30s Bike

5 Kip Swings

5 Pushups with a 3 count Plank hold

5 Quality Step-ups each side

5 Kipping Pullups

10 Pushups

15 Air Squats

Warm-up

30s work 30s Rest for 7 min

DU Practice

Skipping Cindy Functional Fitness (Time)

5×2:30 Minute Rounds

80 Single Unders

5 Strict Ring Rows

5 Strict Knee Pushups

15 Air Squats

*score slowest round

No more than 60s of jump roping

No less than 20s Rest each round

Skipping Cindy High Performance (Time)

5×2:30 Minute Rounds

40 Double Unders

3 Strict Pullups

8 Strict Pushups

15 Air Squats

*Score Slowest Round

No more than 60s of DU practice

No less than 20s Rest per Round

Skipping Cindy Competitor (Time)

5×2:30 Minute Rounds

75 Double Unders

5 Strict Pullups

10 Strict Pushups

15 Air Squats

*score slowest round

Cash Out

Lunge with Trunk Twist

3x30s Holds