11.5.19

CrossFit Texarkana – CrossFit

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Warm-up

1 Minute

Easy Row

Active Samson + Air Squat

Medicine Ball Squat Hold

45 Seconds

Moderate Row

Active Spiderman + Hamstring

Squats with Medicine Ball

30 Seconds

Faster Row

Child’s Pose on Ball

Medicine Ball Thrusters

Primer

100 Meter Row

5 Wallballs

Open Concept (2 Rounds for reps)

AMRAP 5:

1000 Meter Row

Max Wallballs (20/14)

Rest 5 Minutes

AMRAP 5:

50 Wallballs (20/14)

Max Meter Row

Back Squat (CASHOUT: 8X8 30s rest btwn sets)

preferably linear weight

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