4.24.19

CrossFit Texarkana – CrossFit

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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

Turkish Get Up (7×3 Strict Turkish Situps each side)

Warm-up

10 minutes to build to WOD weight

Lance Armstrong Functional Fitness (AMRAP – Rounds and Reps)

AMRAP in 9 minutes

3 Deadlifts 95/65

6 Seated Dual Dumbbell Strict Press 15/10

6/4 Calorie Bike

Rx+ 115/80, 25/15

Lance Armstrong High Performance (AMRAP – Rounds and Reps)

AMRAP in 9 minutes

3 Deadlifts 135/95

6 HSPUs

9/6 Calorie Bike

Rx+ 185/135

Lance Armstrong Competitor (AMRAP – Rounds and Reps)

AMRAP in 9 minutes

3 Deadlifts 225/155

6 Strict HSPUs

9/6 Calorie Bike

Rx+ 275/205, Deficit 3.5″/2″

Cash Out

Banded Supine Hamstring Stretch

3×10 each side. 3 count hold at top and bottom

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