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
Bench Press (5@55%, 5@62.5%, 3×10@67.5%)
Assault Bike for Calories (AMRAP – Reps)
Max calories in 2 minutes
Rest 5 minutes and begin the Next Metcon
8.9.17 Functional Fitness (AMRAP – Reps)
10 minute Alternating EMOM
Even: 15 KB Swings 25/18
Odd: As many Knee-Ups as possible in 40 seconds
Score Knee-Ups
8.9.17 High Performance (AMRAP – Reps)
10min Alt EMOM
Even: 15 KB Swings 35/25
Odd: As many TTBs as possible in 40secs
Only score TTBs
8.9.17 Competitor (AMRAP – Reps)
10min Alt EMOM
15 KB Swimgs 53/35
As many TTBs as possible in 40s
Cash Out
2 Rounds
Plank Hold 30 seconds
Rest 30 seconds
Plank Hold 1 minute
Rest 30 seconds