Blog Post

7.17.18

CrossFit Texarkana – CrossFit

View Public Whiteboard

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

Shoulder Press (5×3@82.5%)

Bases off 94% of 1RM

Warmup with 2-3 sets of 3 reps

1rep @70%

1@77.5%

5×3@82.5%

7.17.18 Functional Fitness & High Performance (Time)

35/20 Calorie Bike

200 Single Unders

150 Air Squats

1000m Row

Rx+ Heavy Rope

7.17.18 Competitor (Time)

200 DUs

1500m Row

100 WBs 20/14

50 Cal Bike

25min Cap

Cash Out

9 sets

1DL+1Hang Squat Clean+1Push Jerk