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5.10.17

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@50%, 3@60%, 3@67.5%, 3×8@72.5%)

5.10.17 Functional Fitness (AMRAP – Rounds and Reps)

13min AMRAP

Buy-In: 30 Strict Pushups

Then with remaining time complete as many reps as possible of

10 Step Overs 24/20

15 Russian Kettle Bell Swings 70/53

200m Row
Push-ups do not count toward score

Hands may not touch any part of the body during the step over

Every 50m Row is 1 rep

5.10.17 High Performance (AMRAP – Rounds and Reps)

13min AMRAP

Buy-In: 30 Handstand Push Ups

Then with remaining time complete as many reps as possible of

10 Box Jump Overs 24/20

15 KB Swings 70/53

20 Pushups

250m Row
HSPUs do not count toward score

5.10.17 Competitor (AMRAP – Rounds and Reps)

13min AMRAP

Buy-In: 30 Strict HSPUs

Then with remaining time complete as many reps as possible of

10 Lateral Box Jump Overs 24/20

15 Dual Russian DB Swings 50/35

20 Strict Pushups

250m Row
HSPUs do not count toward score

Swing DBs on outside of legs

Cash Out

5×10 Ab Rollers

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