Blog Post

2.14.18

CrossFit Texarkana – CrossFit

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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