CrossFit Texarkana – CrossFit

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Warm Up *Snatch (No Measure)

2 minute cardio

Then with PVC

10 Pass-Throughs

5 Clockwise Rotations

5 Counter Clockwise Rotations

Then 30sec holds each:

Swords, Staff, Pull-Overs, Squatting Warrior

Warm Up *Cindy (No Measure)

2 Rounds

1 minute Row

3 Spiderman and Reaches each side

5 Scap Pull

4 Oil Pumper + Warrior Squat

3 Hand Walk-Outs with pushup


30s Row

5 Kip Swings

5 Pushups with a 3 count Plank hold

5 Quality Step-ups each side

5 Kipping Pullups

10 Pushups

15 Air Squats


8×8 Dips

Build to a heavy set

Any variation: Ring Dips, Box Dips, Straight Bar Dips, etc

Rest 30-45 Seconds

Swole Cycle (AMRAP – Reps)

Tabata Style:


Abmat Sit-ups


Jumping Lunges

Athletes may start at any station. Must complete all 8 rounds at that movement before alternating

Rx+ Strict

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