CrossFit Texarkana – CrossFit

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Warm Up *Snatch (No Measure)

500m Row

Then with PVC

10 Pass-Throughs

5 Clockwise Rotations

5 Counter Clockwise Rotations

Then 30sec holds each:

Swords, Staff, Pull-Overs, Squatting Warrior

Warm Up *Cindy (No Measure)

2 minute cardio

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

Bench Press (1 Rep Max)

5@45%

3@55%

2@65%

1@75%

From here, gradually increase the weight, completing 1 Rep until failure

10.8.18 Functional Fitness (AMRAP – Reps)

AMRAP in 5 minutes

10 Jumping Pullups

1-2-3-4-5-etc Box Dips (straight legs, heels on floor)

Rx+ Jumping C2Bs, Box Dips (toes behind)

10.8.18 High Performance (AMRAP – Reps)

AMRAP in 5 minutes

50 Single Unders

1-2-3-4-5-etc

Pullups

Box Dips (feet off floor)

Rx+ 25 DUs, Red Banded Ring Dips

10.8.18 Competitor (AMRAP – Reps)

AMRAP in 5 minutes

25 Double Unders

1-2-3-4-5-etc

C2Bs

Ring Dips

Rx+ Ring Muscle-UPS

Cash Out

7 minutes

5 Handstand Push-UPS or 1 Wall Walk

15 seconds L-Sit