12.13.19

CrossFit Texarkana – CrossFit

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Warm-up

1 Minute

Easy Row

Active Samson

Reverse Lunges

45 Seconds

Moderate Row

Active Spidermans

Air Squats

30 Seconds

Faster Row

Push-up to Down Dog

Single Dumbbell Strict Press

Primer

4 Calorie Row

4 Dumbbell Reverse Lunges each arm

4 Alternating Dumbbell Snatches

4 Wallballs

Performed With Workout Weight

Stairmaster (Time)

30-20-10

Calorie Row (Women: 21-14-7)

Dumbbell Overhead Reverse Lunge 35/25

-Directly Into-

10-20-30

Alternating Dumbbell Snatches 35/25

Wallballs 20/10,9’ target

Rx+ 50/35, 20/14

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