CrossFit Texarkana – CrossFit
Warm-up
300m row
20 Single Unders (Two Feet)
20 SingleUnders (Right Foot)
20 Single Unders (Left Foot)
3 Min Double Under Practice (6 Double Unders)
1 Minute Couch Stretch ( Each side )
30 Second Pigeon ( Each Side)
30 Second Open Half Kneeling Dynamic Stretch. (Each Side)
3 Walkouts. 3 push ups with each walkout.
30 Seconds Russian Baby makers.
2 rounds
3 scap pulls
3 hollow to arch
3 strict pull-ups or ring rows.
2 rounds
3 pull ups (Kipping or strict)
3 push ups
5 squats
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
If your last PR was over 20 Rounds:
Do
5 Strict Pull ups.
10 Strict Hand Release Push-ups
14 Pistols
Cash Out
shoulder mobility
bands 2 min each side
lacrosse ball 2 min each side