10.23.19

CrossFit Texarkana – CrossFit

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Warm-up

40 Seconds

Easy Row or Bike

Active Divebombers

Alternating Box Step-ups

Moderate Row or Bike

Active Samson + Air Squat

Lateral Box Step-ups (40 Seconds Each Leg)

Faster Row or Bike

Glute Bridge Walkouts

Broad Jumps

Warmup Performed with Low Box Height

Primer

100m Row

6 OH Lunges

100m Run

2 Box Jumps

100m Run

6 OH Lunges

100m Row

Jack in the Box (Time)

For Time:

800 Meter Row

60 Alternating Overhead Reverse Lunges w/ Plate 45/25

400m Run

20 Box Jumps (24/20)

400m Run

60 Alternating Overhead Reverse Lunges w/ Plate 45/25

800 Meter Row

*25 min Cap

Cash Out

Snatch Balance (CASHOUT: Build to a heavy 3)

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