CrossFit Texarkana – CrossFit
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