CrossFit Texarkana – CrossFit

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7-8-15 (No Measure)

row 250 meters

5 min of

15 single or double unders

10 KB swings(light)

10 air squats

Warm-up

5 min to mobilize

Skill Work

12 min EMOM

L-sit or L-sit progressions(rings, boxes, paralettes)

HS walk-or Hand stand holds

HSPU or HSPU on box(strict or deficit, should only get about 6 to 7 reps on each minute

all of these are a 40sec work 20 second rest ratio

on minute 1 you will perform L-sit or progression as long as possible

on minute 2 you will handstand walk or handstand hold

on minute 3 you will do HSPU´s or progression

then repeat this for a total of 4 times each

you can start at any station

Franklin D. Roosevelt (AMRAP – Reps)

3×2 min each movement

row for calories

Alternating KB clean and jerk 53/35

burpee box jumps

you can start at any station, no rest the clock will roll for 18 mins