CrossFit Texarkana – CrossFit

View Public Whiteboard

Warm Up *Cindy (No Measure)

2 min light bike

2 Rounds

3 Spiderman and Reaches each side

5 Strict Pullups

3 Hand Walk-Outs with pushup

5 Pause Wall Squats

Then 2 Rounds

5 Pullups

10 Pushups

15 Air Squats

5.15.18 (2 Rounds for time)

2 Rounds

15 Calorie Row

20% Pullup Variation

12 Calorie Row

15% Pullup Variation

9 Calorie Row

10% Pullup Variation

Rest 3 minutes between rounds

Rx+ Calorie Bike

Pullups Variations are based off athletes current level, and number accumulated in last week’s test. If you do not have a baseline, ask for your coach’s suggestion.

The idea is to finish both rounds as fast as possible, but within 2-3 seconds of the other

Cash Out

5 Rounds

20 Banded Pull-Aparts

10 KB Swings

Posted in WOD