CrossFit Texarkana – CrossFit
Warm Up *Cindy (No Measure)
2min Light Bike
2 Rounds
3 Spiderman and Reaches each side
5 Strict Pullups
3 Hand Walk-Outs with Pushups
5 Pause Wall Squats
Then 2 Rounds of Cindy
5 Pullups
10 Pushups
15 Air Squats
Bench Press (5@50%, 3@60%, 1@70%, AMRAP@75%)
Based off 90% of 1RM
Goal is more than 10
Recalculate working max
8.16.17 Functional Fitness (Time)
Buy-In: 600m Run
3 Rounds
50 Single Unders
30 Alternating Kettle Bell Snatches 35/25 (R1, L2, etc)
10 Hand Walk-Outs with a pushup
8.16.17 High Performance & Competitor (Time)
Buy-In: 800m Run
3 Rounds
60 Double Unders
40 Alt KB Snatches 53/35
20 HSPUs
Cash Out
20 TTB
30 Situps
40 Russian Twists