CrossFit Texarkana – CrossFit
Warm-up
2 Rounds
30 Seconds:
Shuttle Runs (Increase Pace 2nd Round)
Active Samson
2 Rounds
30 Seconds:
Row (Increase Pace 2nd Round)
Active Spidermans
2 Rounds
30 Seconds:
Jump Rope (Increase Pace 2nd Round)
Arch Bodyto Push-up
Deadlift (AMRAP@75% Based Off 90% of 1RM)
5@50%
3@60%
1@70%
AMRAP@75%
*Recalculate Working Max
Tri Sprint (AMRAP – Reps)
5 Rounds:
AMRAP 3:
18/12 Calorie Row
90 Single Unders or 60s of DU Practice
AMRAP 10 Meter Shuttles
Rest 3 Minutes Between Rounds
Rx+21/15 Cals, 60 DUs
Cash Out
4 sets
20 Abmat Sit-ups
3 Wall Walks or 50ft Handstand Walk