CrossFit Texarkana – CrossFit
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