4.30.19

CrossFit Texarkana – CrossFit

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Warm Up *Bike (No Measure)

8 Calorie Bike

Samson Lunges + 10 Air Squats

Knee Pulls + 3 Spider-Man & Reaches each side

8 Calorie Bike

Ankle Pulls + 3 Walkouts (hamstring focused)

Side shuffle x2 (stay low)

10 KB Deadlifts

10 Situps

10 Russian KB Swings

Push Jerk (3 Strict Presses + 2 Push Presses + 1 Push Jerk)

15 Minutes to build to a heavy complex

18.2 Functional Fitness (Time)

1-2-3-4-5-6-7-8-9-10

Goblet Squats 35/20

Burpees

-12 minute time cap

Crossfit Games Open 18.2 Scaled (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 35/20 lb

Bar-facing burpees (stepping burpees allowed)

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
Do not do 18.2a

Crossfit Games Open 18.2 (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 50/35 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
do not do 18.2a

Cash Out

3 sets

30s Stride Stretch each side

30s Puppy Dog

Posted in WOD