Blog Post

Run, Dip and Sit

CrossFit Texarkana – CrossFit

View Public Whiteboard

10-27-15 (No Measure)

Lot trips or Row if raining

gymnastics bear crawl

20 jumping jacks

samson stretch

15 air squats

high knees

10 push-ups

butt kicks

20 mt. climbers

Push Press week 1

1×5@40%

1×5@50%

1×3@60%

1×5@65%

1×5@75%

1×5+@85%

Run, Dip and Sit (Time)

For time:

400m run

21-15-9

Ring Dip

Weighted sit-up 25/15

400m run

Competitor Oly work

3 position snatch

10 min EMOM

use minutes 0-2 for warm up

On the last 7 minutes use 70% of your

1 RM

***if you fail drop 5% and finish out EMOM

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