CrossFit Texarkana – CrossFit

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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

Warm-up *Barbell 3s (No Measure)

Then

3 Bent Over Rows

3 RDLs

3 Hang Muscle Cleans

3 Front Squats

3 Strict Presses

3 Elbow Rotations

3 Back Squats

6.13.18 Functional Fitness (Time)

3 Rounds

21/15 Cal Row

10 Hang Clean and Jerks 45/35

25 Wallballs 14/10, 9’/8’

10 Hang Clean and Jerks 45/35

6.13.18 High Performance (Time)

3 Rounds

30/21 Cal Row

10 Hang Clean and Jerks 75/55

25 Wallballs 20/10, 9’

10 Hang Clean and Jerks 75/55

6.13.18 Competitor (Time)

3 Rounds

30/21 Cal Row

25 WBs 20/14

10 Hang DB C&Js 50/35 left

10 Hang DB C&Js 50/35 right

Cash Out

Accumulate 2 minutes chin over Bar Holds

Each time you drop do 10 Situps

New Section

RUNNING PROGRAM

No Rest between sets!

4 sets

200 meter Run 5-6 RPE

200 meter Jog 3-4 RPE

4 sets

200 meter Run 6-7 RPE

200 meter Jog 4-5 RPE

*Absolutely No Walking! If at any point you are walking, your Run is too fast