CrossFit Texarkana – CrossFit
Warm-up (No Measure)
400m Row
10 Banded Push-Ups
300m Row
10 Banded Slow Air Squats
200m Row
10 Banded Russian KB Swings
100m Row
10 Banded Slow Good Mornings
90 Degree Rotational Box Jumps (Distance)
5 sets of 5 each direction, building in height.
Handstand Practice (No Measure)
15:00 to practice any variation/progression you choose, including tripods, headstands, wall walks, kickups, freestanding, or handstand walks.
Squat Clean + 1/4 Squat
Do a squat clean and bounce out of the bottom to parallel then back down & stand all the way up. Work up to a heavy single.
Lil’ Diddy Bout Jack & Diane (AMRAP – Rounds and Reps)
Teams of 2
25:00 AMRAP
10 Push Presses (115/85)
21-15-9 Deadlifts (225/155)
10 KB Snatches (53/35)
21-15-9 HSPU
10 Box Jumps (24/20)
Partners Alternate Movements