CrossFit Texarkana – CrossFit

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Warm-up

4 Rounds

30s work 15s Rest

Single Unders with Blue Rope

With PVC

10 Pass-Throughs

5 Clockwise and Counterclockwise Rotations

20s Hold Each Arm of:

Sword, staff, pull-over

Squat Test (No Measure)

Warm-up

3×10 inverted KB Strict Press

30s Rest between sets

Primer

10 DB Strict Presses (5 each arm)

10 Wallballs

30 Double Unders

Wall-E (AMRAP – Rounds and Reps)

AMRAP in 15 minutes

20 DB Strict Presses 35/25 (switch every 5)

60 Single Unders

20 Wallballs 20/10, 9’

60 Single Unders

Rx+ 50/35

30 DUs

20/14, 10’/9’

30 DUs