CrossFit Texarkana – CrossFit
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
Warm-up *Barbell 3s (No Measure)
Then
3 Bent Over Rows
3 RDLs
3 Hang Muscle Cleans
3 Front Squats
3 Strict Presses
3 Elbow Rotations
3 Back Squats
Deadlift (AMRAP @75%)
Based off 90% of 1rm
5 reps @50%
3 reps @60%
1 Rep @ 70%
10-12 Reps @75%
Dead Legs (AMRAP – Reps)
8 min AMRAP
10 box jumps
5 Wall Ball Shots
10 box jumps
10 Wall Ball Shots
10 box jumps
15 Wall Ball Shots
10 box jumps
20 Wall Ball Shots
10 box jumps
25 Wall Ball Shots
*add 5 wall ball shots each round
box jumps stay at 10 reps
Cash Out
Tabata Plank