Blog Post

8.7.18

CrossFit Texarkana – CrossFit

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Warm Up *Cindy (No Measure)

2 minute cardio

2 Rounds

3 Spiderman and Reaches each side

5 Strict Pullups

3 Hand Walk-Outs with pushup

5 Pause Wall Squats

Then 2 Rounds

5 Pullups

10 Pushups

15 Air Squats

Shoulder Press (20 minutes to find a 1RM )

Suggested warmup:

5@50%

3@55%

3@60%

2@65%

2@70%

8.7.18 Functional Fitness & High Performance (Distance)

12 minute AMRAP

Row for max meters

Every minute on the minute starting at 0:00

5 Thrusters 45/35

5 Situps

8.7.18 Competitor (Distance)

12 Minute AMRAP

Row for max meters

EMOM starting at 0:00

5 Single Arm DB Thrusters 35/25

5 Abmat Situps

*switch arms as desired

Cash Out

4 sets

25 4-count flutter kicks