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

Warm-up

3 Rounds

3 Overhead Squats with 3 count Pause at bottom

5 Squat Jumps

7 Sit-ups

9/6 Calorie Row

Twenty-Something Functional Fitness & High Performance (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

30 Overhead Squats 45/35

30 Step-ups 24/20

30 Knee-ups

30/21 Calorie Row

Rx+ 60/45

Twenty-Something Competitor (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

30 Overhead Squats 60/45

30 Box Jumps 24/20

30 T2B

30/21 Calorie Row

Rx+ 95/65