CrossFit Texarkana – CrossFit
Warm-up (No Measure)
With a partner
10 x 100m Run Total
Start Slow & Build in Intensity.
Rest 2:00 Then
2 Rounds
10 Lateral Lunges (5R5L)
10 KB Front Rack/Suitcase Alternating Stepups (5R5L)
10 Single Leg Box Jumps (5R5L)
Metcon (Distance)
Kneeling Snatch Jumps
Perform a kneeling jump and at the same time snatch a dowel/PVC from the hips.
Go for max height single.
Rx+ Add weight
Handstands & Pullups
5 Sets:
Max Strict Pullups (Banded/Weighted)
0:30 Handstand Hold (Progressions)
Rest 1:00
Progressions
L1-Tripod
L2-Headstand on Palms
L3-Headstand on Forearms
L4-Handstand on Wall
L5-Freestanding Handstand
Score Total Strict Pullups
Metcon (Distance)
1 1/4 Back Squat
Every 4:00 x 4 Rounds
4 Reps @ 70%
After each set perform a max distance triple broad jump.
Score AVERAGE distance.
Wookin Pa Nub (Time)
Teams of 2
Every 8:00 For 32:00
400m Run
30 Weighted Situps (25/15)
20 Calorie Row
10 Power Cleans (155/105)
Rx+ 205/135
Score slowest round.