Nuclear Fusion

CrossFit Texarkana – CrossFit

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Warm Up

3-5 Minute Foam Roll

100m Walk/ Jog

Mat Trips:

• Leg swings (10 right leg front to back, left, right side, left side)

• Ankle rotations (10 right & left ankle, clockwise and counter clockwise)

• Side high knee karaoke drill

• Walking while pulling knee to chest

• Walking pulling inner ankle up to chest

Walking Ankle Pull to Butt

100m Jog/Run

5 Oil Pumpers

5 Walkouts

With PVC

5 pass throughs


30 single unders both feet

30 Left 30 Right

1 Round of Cindy

Gym: 5 Rep Weighted Pull Up Max (4-5X?)

Over 4-5 Sets work up to a 5 Rep Weighted Pull-Up Max

G: Metcon (Time)

Nuclear Fusion

400M Run

5 Rounds of Cindy With PVC OHS.

5 Pull Ups

10 Push Ups





Ab Mat Sit-Ups

20 Min Time Cap
Please be careful with the PVC pipe not to setp on it while working.

Cash Out

3X 8-10

Ring Dips

Bicep Curls with Dumbell

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