CrossFit Texarkana – CrossFit

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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

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