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