Blog Post

4.5.18

CrossFit Texarkana – CrossFit

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Warm-up

ROMWOD

Coach’s choice

Warm-up

5 Minute Pull-up Baseline. Find out what Level you are.

Deadlift (Heavy Single )

15mins

5@40%, 5@50%, 3@60%, 2@70%, heavy singles (not neccessarily a 1RM)

Gymnastics EMOM (No Measure)

14 min EMOM

Alternate movements

3 Pullups or variation of

12 Situps

Levels

1. Ring Rows-feet at half length

2. Ring Rows-feet at full length

3. Ring Rows-feet elevated

4. Pullups

5. C2Bs
All movements are Strict.

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