CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

2:00 Row or Bike

Coach’s choice (spealler type warm up)

0:45 Dumbbell Ankle Stretch (each side) youtube.com/watch?v=Dow1Pz28JwI

1:00 Dumbbell Goblet Squat Hold youtu.be/uMN51fe8lag

Again and Again (AMRAP – Rounds and Reps)

Teams of


1000 Meter Row (change every 250m)

400 Meter Wreck Bag Carry (50/35) (run together swap as needed)

50 Double Dumbbell Squats (50’s/35’s) (one working at a time)

Cashout (No Measure)

2-3 Giant Sets:

9 Single Legged Dumbbell Romanian Deadlifts (work stability, reps should be slow and controlled with light to moderate weight) youtu.be/sSIw7kxBs8w

15 Double Dumbbell Bench Press

21 Banded Pull Throughs youtu.be/eXF4-P1HOsk

Rest 2 Minutes Between Sets

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