CrossFit Texarkana – CrossFit
Warm Up *Gymnastics (No Measure)
Row 300m
3 Rounds
5 Pullups
10 Pushups
10 Situps
15 Squats
Back Squat (1 Rep Max)
5@40%, 5@50%, 3@60%, 1@70%, 1@80^, 1@90%, 1@100+%
8.30.16 (AMRAP – Rounds and Reps)
10 min AMAP
20 Double Unders
10 T2B
5 C2B
Double Singles
Scale: L-ups or Toes-to-KB, pullups or supine ring rows
Cash Out
50 GHD Situps
50 RDLs
Susan G Komen 5k
10 min Jog warm up
3x400m Run @ 1 mile pace
400m walk RI
10 min Jog cool down
Ruck Work
15 min Ruck with Ruck sack 30/20