9.14.20

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

1 Round:

2 Lot Trips

12 PVC Pass Throughs

6 Wall Squats w/ PVC

6 Wall Angels

12 Active Spidermans

6 Inchworm to Push-up to Down Dog

6 Air Squats w/ Hands on Back of Head (hold 0:03 at the bottom)

12 Lateral Hops Over PVC Pipe

6 Sotts Press w/ PVC

12 PVC Overhead Squats

Back Squat (5,3,5,3,1+)

5@50%

3@60%

5@75%

3@85%

1+ @95%

Speed Demon (4 Rounds for reps)

AMRAP 3:

200 Meter Run

12 Lateral Barbell Burpees

Max Overhead Squats (75/55)

Rest 3 Minutes

AMRAP 3:

200 Meter Run

9 Lateral Barbell Burpees

Max Overhead Squats (95/65)

Rest 3 Minutes

AMRAP 3:

200 Meter Run

6 Lateral Barbell Burpees

Max Overhead Squats (115/85)

Rest 3 Minutes

AMRAP 3:

200 Meter Run

3 Lateral Barbell Burpees

Max Overhead Squats (135/95)

Cashout (No Measure)

AMRAP 7:

1 Deadstop Strict Handstand Push-up

1 Deadstop Ring Push-up

2 Deadstop Strict Handstand Push-ups

2 Deadstop Ring Push-ups

3 Deadstop Strict Handstand Push-ups

3 Deadstop Ring Push-ups



Add 1 Rep Each Round

*Deadstop= Hold 1 second at the bottom

Posted in WOD