CrossFit Texarkana – CrossFit
Warm-up
30 Seconds
Easy Row
Medicine Ball Deadlifts
Box Step-ups
Moderate Row
Squat to Medicine Ball
Lateral Box Step-Overs
Faster Row
Medicine Ball Thrusters
Box Jump with Step Down
*All Performed To Lowest Box Setting
Single Dumbbell Warmup
Each Side With Lighter Weight:
5 Romanian Deadlifts
5 Russian Dumbbell Swings
5 Waiter Squats
5 Strict Press & Reach
5 Front Rack Reverse Lunges
Primer
4 Wallballs
4 Single Arm Dumbbell Snatches
4 Box Jumps
4 Single Arm Dumbbell Clean and Jerks
4 Calorie Row
Singled Out (AMRAP – Reps)
3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Single Arm Dumbbell Snatches (50/35)
1 Minute Box Jumps (24/20)
1 Minute Single Arm Dumbbell Hang Clean and Jerks (50/35)
1 Minute Calorie Row
1 Minute Rest
*step-ups are allowed