CrossFit Texarkana – CrossFit
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