Cindy

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

Posted in WOD