Blog Post

9.17.18

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

Bench Press (3+@90%)

5@50%

5@60%

3@70%

3@80%

3+@90%

9.5.17 Functional Fitness (Time)

3 Rounds

350 meter Row

12 Burpees

20 Step-Ups 24/20

15 minute Time Cap

9.5.17 High Performance & Competitor (Time)

3 Rounds

500m Row

12 Burpees

21 Box Jumps 24/20

15min Time Cap

Cash Out

Tabata Plank

Max Pushups in the 10 seconds rest