9.5.19

CrossFit Texarkana – CrossFit

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CrossFit Warm Up * mat trips (No Measure)

2 minute Cardio

Spiderman

Knee Pull

High Knees

Samson

Ankle Pull

Butt Kickers

Gymnastics Bear Crawl

Over Under

Push Press (1×1+)

Based off 90% of 1RM

5@40%

5@50%

5@60%

5@75%

3@85%

1+@95%

Warm-up

Teach/Practice Rope Climbs 15 minutes

Slam Dunk (AMRAP – Rounds and Reps)

AMRAP 15:

200 Meter Run

15 Slam Balls 20/12

1 Rope Climb

Scale 9 T2Bs

Rx+ 3 Rope Climbs

*run+2 reps

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