CrossFit Texarkana – CrossFit
Warm Up (No Measure)
3-5:00 Foam Roll
2:00 Row
Mobility:
1:00 Pigeon Pose + Lat Reach (each side) https://youtu.be/QDaXekW8e14
1:00 Dumbbell Assisted Straddle Stretch
0:30 At Each Movement:
Wall Squats
Dumbbell Goblet Squats
Down Dog
Single Dumbbell Deadlifts (0:15 on each side)
Shoulder Taps
Single Dumbbell Strict Press (0:15 on each side)
4th Down (3 Rounds for reps)
AMRAP 4:
24/18 Calorie Row
24 Alternating Dumbbell Snatches (50/35)
24 One Arm Dumbbell Thrusters (50/35)( Alt Every 6 reps )
Rest 4 Minutes
AMRAP 4:
18/14 Calorie Row
18 Alternating Dumbbell Snatches
(50/35)
18 One Arm Dumbbell Thrusters (50/35)( Alt Every 6 reps )
Rest 4 Minutes
AMRAP 4:
12/9 Calorie Row
12 Alternating Dumbbell Snatches (50/35)
12 One Arm Dumbbell Thrusters (50/35)( Alt Every 6 reps )