1.27.21

CrossFit Texarkana – CrossFit

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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 )

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