9.15.19

CrossFit Texarkana – CrossFit

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Warm-up (No Measure)

0:30 Medball Plank Hold (Forwards & Backwards)

1 Round Banded Delt Hell

0:30 Medball Plank Hold (Side to Side)

1 Round Banded Delt Hell

0:30 Medball Plank Hold (Stir the Pot)

1 Round Banded Delt Hell

Weighted Pullups

10-8-6-4-2

Increase weight each set.

You may use bands for the sets with higher reps.

Barbell Hack Squats

Work to a heavy set of 5.

Hack is not a typo. This is a brand new movement. Lets have fun with this one!

Bigger & Better Than Ever (Weight)

Every 3:00 for 30:00 (10 Rounds)

1 Squat Clean

200m Run

1 Round of Cindy

Build in weight on the squat cleans.

1 Round of Cindy:

5 Pullups

10 Pushups

15 Air Squats

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