5.17.18
CrossFit Texarkana – CrossFit
Warm-up
ROMWOD
Coach’s choice
Deadlift (5×8@65%)
Percentages are based off 92% of 1rm, unless otherwise noted
Nutrition Challenge Baseline (Time)
10-9-8-7-6-5-4-3-2-1
Air Squats
Abmat Situps
Pushups
New Section
RUNNING PROGRAM
to be done in place of WOD or at least 4 hours between each
3 Rounds
600m Run 10-15 seconds slower than mile pace or RPE 5-6
rest 90 seconds
Rest 4 minutes
3 Rounds
200m Run 10-15 seconds faster than mile pace or RPE 7-8
rest 90 seconds
Rest 3 minutes
500m Run at mile pace RPE 6-7
rest 90 seconds
Rest 3 minutes
3 Rounds
200m Run 10-15 seconds faster than mile pace or RPE 7-8
rest 90 seconds
