12.14.20

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

5:00 Roll Out

2:00 Row

MOBILITY:

0:40 Dumbbell Ankle Stretch (Each Side) https://youtu.be/VXDx5BKWsHU

0:40 Kneeling Hamstring Stretch (Each Side) https://youtu.be/UlpWWCt-K_g

0:30 At Each Station:

Oil Pumpers

Push-up to Down Dog

Medicine Ball Slams

Box Step ups

Hollow Hold (on floor or rig)

Arch Hold (on floor or rig)

Back Squat (5,5,5,5,5)

Build in weight

Start at 50%-60%

The last set of 5 should be difficult, but not a 5 rep max.

Primer (No Measure)

1 Round:

5 Box Jumps

5 Wall Balls

6 Dumbbell Snatches

5 Toes to Bar

Eighteen Wheeler (AMRAP – Rounds and Reps)

AMRAP 18:

18/15 Calorie Assault Bike (sub: 20 Box Jumps 24/20)

15 Wallballs (20/14)

12 Dumbbell Snatches (50/35)

9 Toes to Bar

Cashout (No Measure)

3 Rounds:

1:00 Bike Max Plank Hold on Hands

2:00 Rest

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