CrossFit Texarkana – CrossFit
Warm Up *Snatch (No Measure)
2min Row/Run/Bike/Ski
Then with PVC
10 Pass-Throughs
5 Clockwise Rotations
5 Counter Clockwise Rotations
Then 30sec holds each:
Swords, Staff, Pull-Overs, Squatting Warrior
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
Shoulder Press (3×8@72.5%)
Based off 92% of 1RM
3@60%
3@67.5%
3×8@72.5%
Deads and Run (Time)
21-15-9
deadlift 225/155
400m run
Gymnastics
5×7 Unilateral Tempo Ring Rows each arm
1 count up
2 count Hold at the top
3 count down
New Section
RUNNING PROGRAM
25 minute Run for meters
Rest 5 minutes
5 Rounds
Run 80 meters
Rest 90 seconds