9.24.19

CrossFit Texarkana – CrossFit

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Warm-up

100 Meter Run

30 Seconds Active Spidermans

30 Seconds Active Divebombers

100 Meter Run

30 Second Plank

30 Second Superman Hold

100 Meter Run

30 Second Right Side Plank

30 Second Left Side Plank

100 Meter Run

30 Second Right Side Dumbbell Overhead Hold

30 Second Left Side Dumbbell Overhead Hold

Dumbbell Warmup

Each Side With Single Light Dumbbell:

5 Deadlifts

5 Russian Dumbbell Swings

5 Hang Power Cleans

5 Front Squats

5 Strict Press & Reach

MOBILITY (12:00 – 18:00)

Banded Shoulder: 1 Minute Each Side

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Pigeon: 1 Minute Each Side

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Couch Stretch: 1 Minute Each Side

Weightlifting

15 minutes to complete:

5×8 Dumbbell Strict Presses

-Use one dumbbell for the strict presses, completing 5 sets of 8 on each side

-Athletes can build in weight as they go, choosing loads that are challenging, but unbroken each set

Surfer on Acid (Time)

3 Rounds

400m Run

12 Burpees

Cash Out

For Time (12 Minute Cap):

50/35 Calorie Assault Bike

50 Handstand Push-ups (Strict for Rx+)

Posted in WOD