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
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