CrossFit Texarkana – CrossFit

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Warm-up (No Measure)

300m row

spiderman crawl

samson

over under

gymnastics bear crawl

knee pulls

high knees

foot pulls

butt kicks

carioca

gymnastics skills work (No Measure)

12 min EMOM

1- HS walk or hold

2- HSPU/strict or tripod hold

3- rest

Sit, walk, and push (Time)

For time:

500m row buy in

3 rounds

21 sit-ups

15m HS walk

9 HSPU

30 meter bear crawl for HS walk

box push-ups for HSPU

extra comp work (Time)

4x400m run

rest 2 min between runs

faster than mile pace

*score slowest run