CrossFit Texarkana – CrossFit
Warm Up (No Measure)
1 Round:
1:00 Pigeon Pose + Wrist Stretch (each side) https://youtu.be/V4M87keFNCI
1:00 Easy jog in place
0:40 Plank hold
0:20 Jumping jacks
1 Round:
0:30 Glute Bridges
0:30 Single Leg Glute Bridge (Right)
0:30 Single Leg Glute Bridge (Left)
0:30 Hollow Hold
0:30 Arch Hold
0:30 Wall Squats
9 to 5 Home Version (3 Rounds for reps)
AMRAP 5:00
15 Shuttle Runs (30ft) or 50 Double Unders
12 Alternating Dumbbell Plank Rows
9 Double Dumbbell Front Squats
Rest 5 Minutes
AMRAP 5:00
12 Shuttle Runs (30ft) or 40 Double Unders
9 Alternating Dumbbell Plank Rows
6 Double Dumbbell Front Squats
Rest 5 Minutes
AMRAP 5:00
9 Shuttle Runs (30ft) or 30 Double Unders
6 Alternating Dumbbell Plank Rows
3 Double Dumbbell Front Squats
*use odd object in place of dumbbell