1.14.20

CrossFit Texarkana – CrossFit

View Public Whiteboard

Warm-up

30 Seconds

Easy Bike

Active Spidermans

Single Arm Dumbbell Strict Press (30 Seconds Each Side)

Moderate Bike

Push-up to Down Dog

Single Arm Dumbbell Row (30 Seconds Each Side)

Faster Bike

Inchworm to Push-up

Single Dumbbell Goblet Reverse Lunges

Body Positions

30-20-10:

Hollow Hold Seconds

Arch Hold Seconds

Front Plank on Hands Seconds

Warmup Performed With Single Light Dumbbell

Bench Press (3×10 Based off 90% of 1RM)

5@55%

5@62.5%

3×10@67.5%

Warm-up

4 Burpees Over Dumbbell

4 Chest to Bar Pull-ups

4 Alternating Dumbbell Snatches (Workout Weight)

4 Calorie Bike

Part Time (Time)

3 Rounds:

12 Burpees

21 Jumping Pull-ups

Directly Into…

3 Rounds:

12 Alternating Dumbbell Snatches 35/25

21/15 Calorie Assault Bike

Rx+ Lateral Burpees Over DB, Pull-ups, 50/35

*20 min Cap

Cash Out

3 Sets:

10 Slow Mountain Climbers

30 Seconds Plank Hold

Posted in WOD