4.8.20

CrossFit Texarkana – CrossFit

View Public Whiteboard

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.

Posted in WOD