CrossFit Texarkana – CrossFit
Warm Up (No Measure)
1:00 Minute
Side Lunge
Body Weight Goodmornings
Hollow Body
Crab Walk
Gymnastic Crawl
Broad Jumps
45 Seconds
Side Lunge
Body Weight Goodmornings
Hollow Body
Crab Walk
Gymnastic Crawl
Broad Jumps
30 Seconds
Side Lunge
Body Weight Goodmornings
Hollow Body
Crab Walk
Gymnastic Crawl
Broad Jumps
Grip and Rip with Equipment (2 Rounds for time)
1 Round of DT:
12 Deadlifts
9 Hang Cleans
6 Push Jerk
[On the 0:00]
For Time:
21 Burpees
1 Round of “Dumbbell DT”
18 Burpees
1 Round of “Dumbbell DT”
15 Burpees
1 Round of “Dumbbell DT”
12 Burpees
1 Round of “Dumbbell DT”
[On the 10:00]
For Time:
21 Air Squat Hops Over Dumbbell
1 Round “Dumbbell DT”
18 Air Squat Hops Over Dumbbell
1 Round “Dumbbell DT”
15 Air Squat Hops Over Dumbbell
1 Round “Dumbbell DT”
12 Air Squat Hops Over Dumbbell
1 Round of “Dumbbell DT”
Grip and Rip without Equipment (2 Rounds for time)
[0:00]
For Time:
21 Burpees
1 Round of “Odd Object DT”
18 Burpees
1 Round of “Odd Object DT”
15 Burpees
1 Round of “Odd Object DT”
12 Burpees
1 Round of “Odd Object DT”
[On the 10:00]
21 Air Squat Hops Over Odd Object
1 Round of “Odd Object DT”
18 Air Squat Hops Over Odd Object
1 Round of “Odd Object DT”
15 Air Squat Hops Over Odd Object
1 Round of “Odd Object DT”
12 Air Squat Hops Over Odd Object
1 Round of “Odd Object DT”