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
Warm-up *Clean/Deads (No Measure)
300m Row
Then 3 Rounds with a Barbell
3 Bent Over Rows
3 RDLs
3 Hang Muscle Cleans
3 Front Squats
3 Strict Presses
3 Elbow Rotations
3 Back Squats
Clean (Power Clean + Hang Squat Clean)
10 minutes to work up to a heavy single
work in teams of 2 or 3
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Scaling Options:
7 Ring Rows, Pullups, C2Bs
7 Box Dips, Ring Dips
10 Hang Power Cleans 95/65, 115/80
Cash Out
Alternating Rounds with partner
10 Rounds Each
10/7 Calorie Bike