Blog Post

6.19.18

CrossFit Texarkana – CrossFit

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Warm Up *Snatch (No Measure)

50 Single Unders

Then with PVC

10 Pass-Throughs

5 Clockwise Rotations

5 Counter Clockwise Rotations

Then 30sec holds each:

Swords, Staff, Pull-Overs, Squatting Warrior

Warm Up *Cindy (No Measure)

30 Double Unders

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

Shoulder Press (4×5@77.5%)

Based off 93% of 1RM

2@65%

2@72.5%

4×5@77.5%

6.19.18 Functional Fitness (Time)

2 Rounds

50-40-30-20-10

Single Unders

5-4-3-2-1

Strict Ring Rows

50-40-30-20-10

Single Unders

5-4-3-2-1

Pushups

Rx+ Strict Ring Rows with feet on bench

Strict Pushups

6.19.18 High Performance (Time)

2 Rounds

50-40-30-20-10

Single Unders

5-4-3-2-1

Strict Pullups

50-40-30-20-10

Single Unders

5-4-3-2-1

Box Dips on ball of feet

Rx+ DUs, Strict C2Bs, Box Dips with feet off floor

6.19.18 Competitor (Time)

50-40-30-20-10

Double Unders

5-4-3-2-1

Ring MUs

50-40-30-20-10

Double Unders

5-4-3-2-1

Bar MUs

Cash Out

4 sets

25 Banded Pull-aparts

10 PVC Pass-Throughs