Blog Post

9.27.18

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

Warm-up *Barbell 3s (No Measure)

Then

3 Bent Over Rows

3 RDLs

3 Hang Muscle Cleans

3 Front Squats

3 Strict Presses

3 Elbow Rotations

3 Back Squats

Gymnastics

10 minutes to practice Handstand Walks

Handstands, Wall Walks, obstacles, etc

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

Cash Out

2k Row @75% HR or 10 seconds slower than 2k pace