6.01.20

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

2 Rounds:

10 Open Half Kneeling Ankle Mobility w/ KB

10 Quadruped T-spine Rotation

10 Plank Up/ Downs

5 Broad Jumps (stick landing)

0:10-0:20 Flexed Arm Hang (use rig or rings)

Strength (Weight)

Bench 5X5 (Build to a 5 rep max over 5 sets)

Base Camp (AMRAP – Rounds and Reps)

AMRAP 15:

1 Round of “Strict Cindy”

1 Double Dumbbell Power Clean and Jerk (50’s/35’s)

1 Round of “Strict Cindy”

2 Double Dumbbell Power Clean and Jerk (50’s/35’s)

1 Round of “Strict Cindy”

3 Double Dumbbell Power Clean and Jerk (50’s/35’s)



Add (1) Dumbbell Power Clean and Jerk Per Round

Strict Cindy:

5 Strict Pull-Ups

10 Push-Ups

15 Air Squats

Cashout (No Measure)

1 Round:

400 Meter Walk (conversation pace)

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