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 Pull

4 Oil Pumper + Warrior Squat

3 Hand Walk-Outs with pushup

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

Push Press (3×8)

2 warm-up sets if needed

70, 75, 75%

Keller (Time)

4 Rounds

200m Run

21 KB Swings

12 Burpees

Rx 35/25

Rx+ 53/35