CrossFit Texarkana – CrossFit
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