3.9.20

CrossFit Texarkana – CrossFit

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Warm-up

30 Seconds

Active Samson

Box Step-ups (Low Box)

Front Plank

Active Spidermans

Lateral Box Step-ups (Low Box)

Hollow Hold

Push-up to Down Dog Video

Box Step-ups (Higher Box)

Superman Hold

Air Squats

Lateral Box Step-ups (Low Box)

Sit-ups

Dumbbell Warmup

20 Seconds Each:

Goblet Squat

Single Arm Dumbbell Strict Press (Right)

Goblet Squat

Single Arm Dumbbell Strict Press (Left)

Goblet Squat

Back Squat (4×5@77.5%)

2@65%

2@72.5%

4×5@77.5%

Over Kill (Time)

21-15-9:

Double Dumbell Power Cleans (50’s/35’s)

Box Jump Overs (24″/20″)

Double Dumbbell Front Squats (50’s/35’s)

Toes to Bar

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