CrossFit Texarkana – CrossFit
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