CrossFit Texarkana – CrossFit
Warmup (No Measure)
2 Rounds
10 Calorie Row
Band Monster Walks x 30’R30’L
3-Position Pullup x 2 Reps (0:01 Pause at each position
Band Drop Steps x 30’R30’L
5 Exaggerated Kipping Swings
Strength/Skills (Weight)
E2MOM For 10:00
Sumo Deadlift x 3 Reps
Build to a 3RM
Try to top out 5-10# heavier than last week. This week you will reset after each rep. No T&G’s!
6 Pistol Squats Between Sets @ 30×0 Tempo. Modify by squatting to a box.
Selective Attention Span (AMRAP – Rounds and Reps)
Teams of 2
10:00 AMRAP
7 Burpees
5 Calorie Bike
3 Bar Muscle Ups
5:00 Rest
10:00 AMRAP
7 Burpees
5 Calorie Bike
3 Ring Muscle Ups
Partners alternate full rounds.
If you cant do muscle ups then not to fear! Modifications will be explained so you WILL do them one way or the other.