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


Gymnastic Bodies Bar Hold

Hold Tight (AMRAP – Rounds)

Accumulate 2 minutes holding Chin Over Bar

Accumulate 2 minutes holding a Handstand

Accumulate 2 minutes of a Dead Hang

Every time you drop do 7 Situps

* Situps do not have do be done during transition between movements

*No more than 7 minutes at each movement

Cash Out

Time Permitting: ROMWOD

Posted in WOD