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
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