5.7.19

CrossFit Texarkana – CrossFit

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Warm Up *Cindy (No Measure)

2 Rounds

1 minute Row

3 Spiderman and Reaches each side

5 Scap Pulls

3 Hand Walk-Outs with pushup

5 Oil Pumper + Warrior Squat

Then

30s Row

5 Kip Swings

5 Pushups with a 3 count Plank hold

5 Quality Step-ups each side

5 Kipping Pullups

10 Pushups

15 Air Squats

Foot Work Functional Fitness & High Performance (Time)

21-15-9

Calorie Row

Burpees

Ring Rows

Rx+ Pull-ups

Foot Work Competitor (Time)

27-21-15-9

Calorie Row

Burpees Over the Rower

C2Bs

Cash Out

2 sets

30s Each leg: Banded Hamstring Stretch

25 Banded Pull-Aparts

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