Blog Post

4.24.18

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

Shoulder Press (3×10)

Based off 90% of 1rm

5 reps @55%

5 reps @62.5%

3 sets of 10 Reps @67.5%

4.24.18 (AMRAP – Rounds and Reps)

AMRAP in 20 minutes with a Partner

A will perform 100m Single Arm Overhead KB Carry 35/25 (50m each arm) while B: Holds the top of a Deadlift 135/95

-Then

10 Patty Cake Pushups

10 Medball Passing Situps 14

Both Partners will work and rest together

Every 50m=1 Rep

Rx+ 53/35, 185/135, Strict, 20