8/21/20

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

3 Rounds:

0:30 Bike

0:30 Light Single Dumbbell Deadlifts (between legs for 0:15 each)

0:30 Inchworms to Push-up

0:30 Dorsiflexion on Box

Primer:

1 Round:

4 Calorie Assault Bike

4 Alternating Dumbbell Power Snatches

4 Burpees

4 Single Dumbbell Box Step-ups

Dumbo (Time)

5 Rounds:

21/15 Calorie Assault Bike

18 Alternating Dumbbell Power Snatches (50/35)

15 Burpees

12 Single Dumbbell Box Step-ups (50/35) (24″/20″)

Time Cap: 25:00

*If more than 5 athletes sub:

30/21 Cal Row

or

30 Shuttle Runs (30ft)

Cashout (No Measure)

1 Round:

200ft Double Dumbbell Bear Crawl

Posted in WOD