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8.3.17

CrossFit Texarkana – CrossFit

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Warm-up

ROMWOD

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

8.3.17 Functional Fitness (AMRAP – Rounds and Reps)

8 Minute AMRAP

75 Single Unders

10 Lateral Step-Ups (5 each leg) 24/20

10 second Handstand Hold from Box 24/20

8.3.17 High Performance & Competitor (AMRAP – Rounds and Reps)

8 mins

30 DUs

10 Pistols

5 HSPUs

Rx+ strict

Cash Out

3 Rounds

5 Kipping Swings

5 Muscle Up Transitions

5 Dips

Competitor:

3 Rounds

5 Pullups

3 C2Bs

1 Bar MU

*unbroken if possible