CrossFit Texarkana – CrossFit
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