CrossFit Texarkana – CrossFit

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Warm Up *Cindy (No Measure)

2 Rounds

1 minute Bike

3 Spiderman and Reaches each side

5 Scap Pulls

3 Hand Walk-Outs with pushup

5 Oil Pumper + Warrior Squat


30s Bike

5 Kip Swings

5 Pushups with a 3 count Plank hold

5 Quality Step-ups each side

5 Kipping Pullups

10 Pushups

15 Air Squats


10 Lunges each side

10 Weighted Lunges 25/10 each side

Bulgarian Split Squats (Max reps 35/18)

Holding two kettlebells, perform as many reps as possible on one leg. Rest 3 minutes. Then perform as many reps as possible on the other leg.

Strict Understanding (AMRAP – Reps)

16 minute Alternating EMOM for Max Reps

-Strict Unilateral Ring Rows

-Strict Push-ups

-Single Unders with Blue Rope


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