CrossFit Texarkana – CrossFit
Warm Up *Cindy (No Measure)
2 min light bike
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
❤️ A Dozen Roses 🌹 (AMRAP – Rounds and Reps)
12 Minute AMRAP
With a Partner
12 Cal Bike > Plank
12 Wallballs 20/14 > KB Goblet Squat Hold 53/35
12 Abmat Situps > Dead Hang
12 Dumbbell Snatches 35/25 > Single KB OH Hold 53/35
12 Chest2Bar > Hold Top of a Dip
12 KB Swings 53/35 > Single DB Farmer Hold 50/35
12 Burpee Box Jump Overs 24/20 > Single KB Waiter Hold 53/35
12 Chest2Bar > Hold Top of a Dip
12 Dumbbell Snatches 35/25 > Single KB OH Hold 53/35
12 Abmat Situps > Dead Hang
12 Wallballs 20/14 > KB Goblet Squat Hold 53/35
12 Cal Row > Plank
Rx+ KB 70/53, DB 50/35, T2B, Bar Muscle Ups
One partner will do the movement while the other holds. Both must work at the same time. Alt as needed