Blog Post

12.27.18

CrossFit Texarkana – CrossFit

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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 (5×5)

5@65%

5@70

5@75

5@80

5@85

5.9.18 (AMRAP – Rounds and Reps)

In Teams of 3

20 minute AMRAP

Alternate Rounds

5 Ball Slams 20/12

5 T2B

5 KB Swings 53/35

Warm Up *Snatch (No Measure)

2 minute row

Then with PVC

10 Pass-Throughs

5 Clockwise Rotations

5 Counter Clockwise Rotations

Then 30sec holds each:

Swords, Staff, Pull-Overs, Squatting Warrior
Use as a mobilizing cash out