1.20.20

CrossFit Texarkana – CrossFit

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Warm-up

40 Seconds

Easy Bike

Glute Bridges

Single Arm Dumbbell Deadlift (20 Seconds Each Side)

Moderate Bike

Single Leg Glute Bridges (20 Seconds Each Side)

Single Arm Dumbbell Strict Press (20 Seconds Each Side)

Faster Bike

Slow Air Squats

Single Arm Dumbbell Front Squats (20 Seconds Each Side)

Performed with 1 Light Dumbbell

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Back Squat (AMRAP@75% Based off 90% of 1RM)

5@50%

3@60%

1@70%

AMRAP@75%

*Recalculate Working Max

Warm-up

Primer

4 Calorie Assault Bike

4 Single Arm Dumbbell Hang Clean and Jerk (2 Each Side)

4 Single Dumbbell Squats

Dumbledore (Time)

For Time:

35/25 Calorie Assault Bike

30 Single Arm Dumbbell Hang Clean and Jerk 35/25

30 Single Dumbbell Goblet Squats 35/25

30 Single Arm Dumbbell Hang Clean and Jerk 35/25

35/25 Calorie Assault Bike

Rx+ 50/35

Cash Out

2 sets

Dumbbell Squat Hold: 45 Seconds

Child’s Pose on Dumbbell: 45 Seconds

Posted in WOD