4.6.20

CrossFit Texarkana – CrossFit

View Public Whiteboard

Warm-up

8 Minutes For Quality:

30 Single Unders

200 Meter Row/Run/Bike Erg/10 cal AB

10 PVC Pass Throughs Video *

5 Inchworm to Push-ups Video

*Use broomstick, band, rake etc.

Castaway with Equipment (AMRAP – Rounds and Reps)

AMRAP 20:

4 Strict Pull-ups

8 Burpees

12 Single Dumbbell Step Back Lunges

Castaway without Equipment (AMRAP – Rounds and Reps)

AMRAP 20:

8 Odd-Object Rows

8 Burpees

12 Odd-Object Step-Back Lunges

Cash Out

Stamina Squats

On the Minute x 10:

1 Front Squat

3 Back Squats

• Barbell Loaded at 63% of 1RM Front Squat

SYLB WOD 1 (AMRAP – Rounds and Reps)

10-min. AMRAP:

10 squats

9 dumbbell snatches, right arm

10 push-ups

9 dumbbell snatches, left arm

♀ 35 lb. ♂ 50 lb.

Posted in WOD