CrossFit Texarkana – CrossFit
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)