Blog Post

5.17.18

CrossFit Texarkana – CrossFit

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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