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

Warm-up

Then

12 Empty Barbell Deadlifts

10@30%

8@40%

6@50%

4@55%

2@60%

Gymnastics

Alt EMOMx12

20 Abmat Situps

10/7 Cal Row

5 Deadlifts@60%

*athletes may start with either movement

3.13.18 Functional Fitness & High Performance (AMRAP – Reps)

8 minute AMRAP

3-6-9-12-15-etc etc

Hand Release Pushups

Step-Ups 24/20

Rx+ Hand Realse Pushup into Pike position

3.13.18 Competitor (AMRAP – Reps)

8min AMRAP

3-6-9-12 etc etc

Hanstand Pushups

Box Jumps 24/20

Cash Out

30 Hollow Body Plate passes