CrossFit Texarkana – CrossFit
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