CrossFit Texarkana – CrossFit
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
AMRAP 20:
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