5.13.20

CrossFit Texarkana – CrossFit

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Warm Up (Distance)

2 Rounds:

10 Split Squat Double Arm Overhead with Two DB’s

10 Tall Kneeling Single Arm Press with DB

20 Lateral Bounds

10 Squat Double Leg Single Arm Up with DB

10 Prone T-Spine Rotation

Primer:

5 Over-and-Back Dumbbell Hops

3 Thrusters

2 Clean and Jerks

1 Devil Press

Rest 1 Minute

1 Devil Press

2 Clean and Jerks

3 Thrusters

5 Over-and-Back Dumbbell Hops

Encore (4 Rounds for time)

On the 5:00 x 2 Rounds:

21 Over-and-Back Dumbbell Hops

12 Dumbbell Thrusters (50’s/35’s)

21 Over-and-Back Dumbbell Hops

9 Dumbbell Clean and Jerks (50’s/35’s)

21 Over-and-Back Dumbbell Hops

6 Devils Press (50’s/35’s)

On the 5:00 x 2 Rounds:

21 Over-and-Back Dumbbell Hops

6 Devils Press (50’s/35’s)

21 Over-and-Back Dumbbell Hops

9 Dumbbell Clean and Jerks (50’s/35’s)

21 Over-and-Back Dumbbell Hops

12 Dumbbell Thrusters (50’s/35’s)

Cashout (No Measure)

2-3 Rounds:

Quadruped Foot to Hand with Cat/Cow (inhale 0:03, pause 0:01, exhale 0:05, pause 0:03)

Crocodile Breathing- Hook Lying (inhale 0:03, pause 0:01, exhale 0:05, pause 0:03)

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