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Urban Cowboy

CrossFit Texarkana – CrossFit

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10-6-15 (No Measure)

lot trips

50 jump rope of choice(double or single)

spider man crawl

samson stretch

over under

gymnastic bear crawl

high knees

butt kicks

Push press week 3

5@ 40%

5@ 50%

3@ 60%

5@ 75%

3@ 85%

1+ @ 95%

Urban Cowboy (AMRAP – Reps)

12 min AMRAP

10 DU’s

2 Pistols

20 DU’s

4 Pistols

30 DU’s

6 Pistols

40 DU’s

8 pistols

rest 1 minute

50 DU’s

10 Pistols

60 DU’s

12 Pistols

rest 1 minute

70 DU’s

14 Pistols

80 DU’s

16 Pistols

rest 1 minute

90 DU’s

18 Pistols

100 DU’s

20 Pistols

and so on and so forth

Cash Out

Tabata plank hold

week 3 day 1 (Time)

1 mile warm up

start at slow pace then increase speed to 5k race pace

then

6x200m 1 minute rest

record slowest 200

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