CrossFit Texarkana – CrossFit

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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