4.7.20

CrossFit Texarkana – CrossFit

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Warm-up

8 Minutes Straight

1 Minute line-Hops

1 Minute Glute Bridges Video

1 Minute line-hops

1:00 Hollow RocksVideo

1 Minute line-hops

1 Minute Glute Bridge Walkouts Video

1 Minute line-hops

1 Minute Sit-Ups

Double Down with Equipment (Time)

For Time:

400m Run

100 DU, 50 Sit-Ups, 400m Run

80 DU, 40 Sit-Ups, 400m Run

60 DU, 30 Sit-Ups, 400m Run

40 DU, 20 Sit-Ups, 400m Run

20 DU, 10 Sit-Ups, 400m Run

Double Down without Equipmenr (Time)

For Time:

100 Line Hops, 50 Sit-Ups, 400m Run

80 Line Hops, 40 Sit-Ups, 400m Run

60 Line Hops, 30 Sit-Ups, 400m Run

40 Line Hops, 20 Sit-Ups, 400m Run

20 Line Hops, 10 Sit-Ups, 400m Run

Cash Out

“Strict J.T.”

21-15-9:

Strict Handstand Push-ups

Strict Ring Dips

Push-ups

SYLB WOD 1 (AMRAP – Rounds and Reps)

10-min. AMRAP:

10 squats

9 dumbbell snatches, right arm

10 push-ups

9 dumbbell snatches, left arm

♀ 35 lb. ♂ 50 lb.

Posted in WOD