2.12.20

CrossFit Texarkana – CrossFit

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Warm-up

12 Minutes For Quality

Buddy 1

Easy Row

Buddy 2

10 Medicine Ball Slams Video

10 Air Squats to Medicine Ball

10 Alternating Medicine Ball Box Step-ups (5 Each Side)

Switch Stations When Buddy 2 Finishes Step-ups

Single Dumbbell Warmup

30 Seconds

Single Leg Romanian Deadlift (30 Seconds Each Side)

Single Arm Strict Press (30 Seconds Each Side)

Goblet Squats

Performed with 1 Light Dumbbell

Primer

4 Wallballs

4 Single Arm Dumbbell Power Snatches

4 Box Jumps

4 Single Arm Dumbbell Push Presses (2 Each Arm)

4 Calorie Row

Venti (AMRAP – Rounds and Reps)

AMRAP 20:

20 Wallballs 20/10 to 9′ target

20 Single Arm Dumbbell Power Snatches 35/25 *alternate every rep

20 Box Jumps (24/20)

20 Single Arm Dumbbell Push Presses 35/25 *alternate every 5 reps

20/15 Calorie Row

Rx+ OPen Standard WBs, 50/35

Cash Out

3 sets

15 Abmat Situps

60s Double KB Front Rack Hold

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