CrossFit Texarkana – CrossFit
Warm Up *Cindy (No Measure)
2min Light Bike
2 Rounds
3 Spiderman and Reaches each side
5 Strict Pullups
3 Hand Walk-Outs with Pushups
5 Pause Wall Squats
Then 2 Rounds of Cindy
5 Pullups
10 Pushups
15 Air Squats
Aerobic Capacity 7.25.17 (AMRAP – Rounds and Reps)
12 minute AMRAP
200m Run
10 Unbroken Pullups/Jumping/Ring Rows
200m Run
10 Unbroken Toes-2-Bar/Knee Ups/Toes-2-Wallball
Scale as needed to complete WOD without stopping.
Cash Out
5 Rounds
20s work, 40s rest
Bike, ski, run, or jump rope