Blog Post

8.8.19

CrossFit Texarkana – CrossFit

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Warm Up *Cindy (No Measure)

2 Rounds

1 minute Row

3 Spiderman and Reaches each side

5 Scap Pull

4 Oil Pumper + Warrior Squat

3 Hand Walk-Outs with pushup

Then

30s Row

5 Kip Swings

5 Pushups with a 3 count Plank hold

5 Quality Step-ups each side

5 Kipping Pullups

10 Pushups

15 Air Squats

Hip Hop (Time)

Buy-In: 1 mile Run

50-40-30-20-10

Double Unders

10 Pull-ups

Rx+ Strict

*18 min Cap

Hip Hop Scaled (Time)

Buy-In: 1200m Run

50-40-30-20-10

Single Unders

10 Strict Ring Rows after each set

*18 min Cap