3.2.20

CrossFit Texarkana – CrossFit

View Public Whiteboard

Warm-up

1 Minute

Easy Bike

Active Samson

Air Squats

45 Seconds

Moderate Bike

Active Spidermans

Dumbbell Goblet Squats

30 Seconds

Faster Bike

Push-up to Down Dog

Medicine Ball Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Back Squat (6×5@70%)

2-3 sets to warmup to 70%

6 sets of 5 reps at 70% of New Working Max

Warm-up

Primer

4 Wallballs

4 Alternating Dumbbell Snatches

4 Calorie Assault Bike

Pinball (AMRAP – Reps)

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Alternating Dumbbell Power Snatches (50/35)

1 Minute Bike Calories

1 Minute Rest

Posted in WOD