CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

2-4:00 Foam Roll

2:00 Jog

0:30 At Each Movement:

Box Step-ups

Active Samson

Active Spidermans

Inchworm to Push-up

Shoulder Taps

Arch Hold

Hollow Hold

Straight Leg Sit-ups

Slow Air Squats

4 Burpees

Back Squat (3-3-3-2-2-1)

Building to a heavy single

Primer (No Measure)

1 Round:

10 Scap Pull-ups

5 Knees to Chest

3 Toes to Bar

With workout weight:

4 Single Arm Devil Presses

4 Single Dumbbell Box Step-ups

4 Toes to Bar

Devil in Disguise (AMRAP – Rounds and Reps)


10 Single Arm Devil Presses (50/35)

10 Single Dumbbell Box Step-ups (50/35) (24″/20″)

10 Toes to Bar

*Switch arms every rep for a total of 5 each side

*Switch legs every rep for a total of 5 each side

*estimated 6-7 rounds

Cash Out

3-4 rounds (not for time rest as needed)

50 Double Unders or 90 second Double Under practice.

10-15 Hip Extensions .

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