CrossFit Texarkana – CrossFit
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