9.18.20

CrossFit Texarkana – CrossFit

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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

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