6.11.20

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

2 Rounds:

0:20-0:30 Pigeon

0:20-0:30 Forearm Stretch w/ PVC

2 Inchworm to Plank Shoulder Taps (for every inchworm do 8 shoulder taps)

6 Squat Lunge Pulses https://youtu.be/Tkp1FCT0rhu

8 Split Stance Single Arm Curl to Press

30 Bicycles (elbow to knee) https://youtu.be/9FGilxCbdz8

Front Squat (5,5,5,5, (5))

5@ 50% (of last week 5RM)

5@60%

5@ 70%

5@80%

5@ (last weeks weight plus 5lb)

If you get less than 5 reps you repeat the same workout next week.

If you get 5 reps, move weight up to 5lbs next week.

Sleepy Hollow (AMRAP – Reps)

Tabata Intervals [8 Rounds of :20 Work + :10 Rest]:

1. Bike Calories

2. Single Dumbbell Strict Press (Alternate Arms Each Round)

3. Hollow Hold

4. Push-ups

*Complete All 8 Rounds at Each Station Before Advancing

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