CrossFit Texarkana – CrossFit
Warm Up *Cindy (No Measure)
2 min light bike
2 Rounds
3 Spiderman and Reaches each side
5 Strict Pullups
3 Hand Walk-Outs with pushup
5 Pause Wall Squats
Then 2 Rounds
5 Pullups
10 Pushups
15 Air Squats
Gymnastics Skill/ strength EMOM (No Measure)
14 Minute Alternating EMOM
50 Double Unders or Practice
6 T2B (practice big Kipping Swings. Attempt not to sway)
1.24.18 Functional Fitness & High Performance (AMRAP – Reps)
Every 90 seconds for 6 Rounds
12/9 Cal Row
Max Standing DB Push Press With Remaining Time 25/15
Rx+ 14/10 Row, 35/25 DBs
Score Push Press Only
1.24.18 Competitor (AMRAP – Reps)
Every 90s x6
18/14 Cal Row
Max HSPUs with Remaining Time
Row does not count for score
Cash Out
30 Situps
30 Russian Twists
Accumulate 3min Plank