Sit, walk and push
CrossFit Texarkana – CrossFit
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
