CrossFit Texarkana – CrossFit
Warm Up (No Measure)
1 Round:
3:00 Row
0:30 Pigeon Pose
5 Inchworm to Push-up
10 Hip Hinge on Wall w/ KB in Back of Neck (light weight)
10 KB Romanian Deadlifts
10 Wall Squats https://youtu.be/TZANDEEwHHI
10 Lateral Box Step-ups (5L+5R)
5 Medicine Ball Clean into Wall Ball
Shoulder Press
1. Warm-Up 5 @50%
2. Warm-Up 3 @60%
1. Work 5 @65%
2. Work 5 @75%
3. Work 5+ @85%
*score the max reps and weight at 85%
Dream Team (AMRAP – Rounds and Reps)
Teams of 2
AMRAP 20:
90/70 Calorie Row
70 Wallballs (20/14)
50 Kettlebell Swings (70/53)
30 Burpee Box Jumps (24/20)
*split reps as desired
Cashout (No Measure)
1 Round:
Accumulate 20 Wall Walks