Blog Post

7.20.16

Announcements

No 11:30am open gym tomorrow.
Sorry for the inconvenience.

CrossFit Texarkana – CrossFit

View Public Whiteboard

Warm Up 1 (No Measure)

50 Double Unders

3 rounds

5 Hand Walk-Outs with Pushups

10 shrimps

15 squats

Gymnastics strength 3×8 *pu/dip (No Measure)

pull-ups 3×8 as hard as possible

Dips 3×8 as hard as possible
add a tempo for difficulty. Ex. 5 count up, 5 count down

FRANNIE (Time)

21-15-9

Thrusters 45/35

Pullups

-3mins Rest-

40-30-20

Double Unders

Situps
Double Single Unders

Mobility

3 min wall stretch

2 min find your corners

2 min couch stretch

Comp Extra: Clean (Weight)

7×2 TnG Low Hang Pause Power Clean + 1 Split Jerk
Pause for a 2 count just above the knee

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