CrossFit Texarkana – CrossFit
Warm Up (No Measure)
1 Round:
2:00 Row
0:30 Pigeon Hold
10 Dynamic Scorpion
10 Active Samson Lunge to Spiderman (5L+5R)
0:30 Single Leg Saddle
18 Mt.Climbers to Down Dog Ankle Taps (6 mt.climbers to 4 down dog ankle taps)
0:20 Dorsiflexion on Box (each side)
10 Box Steps Overs
Deadlift (5,3,5,3,1+)
5@50%
3@60%
5@75%
3@85%
1+ @95%
Litter Box (Time)
For Time:
3 Rounds:
6 Box Jumps (24″/20″)
6 Double Dumbbell Front Squats (50’s/35’s)
9 Deadlifts (135/95)
50/35 Calorie Row
3 Rounds:
6 Box Jumps (24″/20″)
6 Double Dumbbell Front Squats (50’s/35’s)
9 Deadlifts (135/95)
50/35 Calorie Row
3 Rounds:
6 Box Jumps (24″/20″)
6 Double Dumbbell Front Squats (50’s/35’s)
9 Deadlifts(135/95)
Cashout (No Measure)
2-3 Rounds:
15/12 Calorie Bike or 300 Meter Run
25′-50′ Handstand Walk or 1:00 Handstand Walk Practice