Blog Post

Road Runner

CrossFit Texarkana – CrossFit

View Public Whiteboard

7-21-15 (No Measure)

250m Row

6 min of

15 double or single unders

10 KB swings

10 KB front squats

10 pushups

5-3-1 Bench press week 1

1×5 @ 40%

1×5 @ 50%

1×3 @ 60%

1×5 @ 65%

1×5 @ 75%

1×5+ @ 85%

Warm-up

8 min to mobilize

Coaches Choice

hamstrings and ankles

Road Runner (Time)

For time:

800m run

21 air squats

21 Medball ground to over shoulder 20/14

400m run

15 air squats

15 Medball ground to over shoulder 20/14

200m run

9 air squats

9 Medball ground to over shoulder 20/14

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