CrossFit Texarkana – CrossFit
Warm Up (No Measure)
2:00 Row or Bike or 400m Run
0:45 to 1:00 at Each Movement
Box Step-ups
Slow Air Squats
Hollow Hold
Single Dumbbell Goblet Squats
Arch Hold
Down Dog
Lateral Burpees Over Dumbbell
Single Dumbbell Deadlifts
Hollow to Arch Hanging from Bar
Bench Press (5,5,5,3,3)
Primer (No Measure)
1 Round:
5 Wallballs
6 Alt. Dumbbell Power Snatches
5 Box Jumps
5 Toes to Bar
Shot Caller (Time)
5 Rounds For Time:
21 Wallballs (20/14)
18 Alternating Dumbbell Power Snatches (50/35)
15 Box Jumps (24″/20″)
12 Toes to Bar
*25:00 Time Cap
Cashout (No Measure)
5:00 to complete unbroken rounds 30, 30 ,30 30, 50 or practice Double Unders.