2.17.21

CrossFit Texarkana – CrossFit

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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

Posted in WOD