CrossFit Texarkana – CrossFit
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