Blog Post

8.7.17

CrossFit Texarkana – CrossFit

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Warm Up *Run (No Measure)

300m Row

Burpee broad jump

Samson

Inchworm w/ pushup

Spiderman

Bunny hop 12′ then sprint 2x

High knee Skip down and back

Pose running butt kicks *right leg down, left leg back

Aerobic Capacity 8.7.17 (AMRAP – Reps)

6 Rounds

15 seconds of Toe Touches

45 seconds of Air Squats

15 seconds Russian Twists (no weight, R1, L2, etc)

45 seconds of Air Squats
NO STOPPING!! Squats do not count toward score.

400m Run penalty

Cash Out

Tabata Row until 1km is accumulated