CrossFit Texarkana – CrossFit

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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