CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

2:00 Bike

0:40 Pec Stretch on Wall

1:00 Dumbbell Assisted Straddle Stretch https://youtu.be/O1GwH84zxwg

0:30 at each movement:

Active Samson

Front Plank on Hands

Up Dog https://youtu.be/OSgWJvZ6UaE

Push-up Plank to Front Plank https://youtu.be/P7E2_-yUMOI

Straight Leg Sit-ups

Shoulder Taps

Arch Hold

Inchworm to Push-up

Primer (No Measure)

With Workout Weight:

4 Calorie Assault Bike or 200m Run

4 Single Arm Dumbbell Hang Clean and Jerks (2 Each)

4 AbMat Sit-ups

4 Hand Release Push-ups

Kickstarter (AMRAP – Rounds and Reps)


30/21 Calorie Assault Bike

20 Single Arm Dumbbell Hang Clean and Jerks (50/35)

30 AbMat Sit-ups

20 Hand Release Push-ups

*4:00 Bike stagger if short


*400m Run

Cashout (No Measure)

3 Sets of 12:

Dumbbell Bench Press

Barbell Bent Over Row

Barbell Good Mornings

Rest 1-2 Minutes Between Sets

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