CrossFit Texarkana – CrossFit

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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

Shoulder Press (1@70%, 1@77.5%, 5×3@82.5%)

15 min partner AMRAP (AMRAP – Rounds and Reps)

30 KB swings 53/35

30 toe to bar

400m run together

*for this wod you can only work while the other partner is working

example if partner 1 is doing toe to bar and comes down you have to stop doing KB swings

**you can exchange movements at any time and pick up on the reps where you left off

***if you are done with all 30 KB swings but have toe to bar left over you must hold the KB while partner finishes toe to bar

Cash Out

30 Hip Extensions

60 Russian Twists