CrossFit Texarkana – CrossFit
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