CrossFit Texarkana – CrossFit
Warm-up
2-3 ROUNDS:
30 Seconds Dumbbell or Odd-object Deadlift
30 Seconds Wall Squats
20 Overhead Circles (10 Each Direction)
10 Inchworms
Mashed Potatoes with Equipment (3 Rounds for time)
On the 0:00…
5 Rounds of “Strict Cindy”
50 Single Dumbbell Power Cleans
On the 8:00…
4 Rounds of “Strict Cindy”
40 Dumbbell Goblet Squats
On the 16:00…
3 Rounds of “Strict Cindy”
30 Alternating Single Arm Squat Clean Thrusters
*the score being the sum of all three parts
Mashed Potatoes without Equipment (3 Rounds for time)
On the 0:00…
Round #1:
5 Rounds of “Sindee”
50 Odd- Object Ground to Shoulder
On the 8:00…
4 Rounds of “Sindee”
40 Odd-Object Squats
On the 16:00…
3 Rounds of “Sindee”
30 Odd-Object Thrusters
*the score is the sum of all three parts
Cash Out
3 Sets:
9 Strict Toes to Bar
15 GHD Sit-ups
21 Second L-Sit
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.