CrossFit Texarkana – CrossFit
Warm Up *Cindy (No Measure)
2 minute cardio
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
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
New Section
RUNNING PROGRAM
4 Rounds
200m RPE@5-6
200m RPE@7-8
Rest 15 seconds
100m Max Effort
Rest 5 minutes
3 Rounds
200m RPE@5-6
200m RPE@7-8
Rest 15 seconds
100m Max Effort
Rest 5 minutes
2 Rounds
200m RPE@5-6
200m RPE@7-8
Rest 15 seconds
100m Max Effort
Rest 5 minutes
1 Round
200m RPE@5-6
200m RPE@7-8
Rest 15 seconds
100m Max Effort