CrossFit Texarkana – CrossFit
Warm Up (No Measure)
1 Round:
20 Single Leg Calf Raise (hands on wall)
10 Duck Walk Steps https://youtu.be/hT_3euui8RE
10 Hip Hinge w/ PVC
20 Scapula Control Technique https://youtu.be/FBJHyT_MtzA (0:00-0:18)
20 Shoulder Rotations https://youtu.be/6DJxWXgp5f8
4 35ft Backward Shuffle then Sprint Forward
Strength (Weight)
Deadlift 5X5 (Build to a 5 Rep Max over 5 sets)
Space Cadet (Time)
For Time:
21-18-15-12-9-6-3:
Double Dumbbell Squats (50’s/35’s)
200 Meter Run
Cashout (No Measure)
Tabata 4 Rounds:
0:20 Sit-up
0:10 Rest
0:20 Superman Hold
0:10 Rest