CrossFit Texarkana – CrossFit
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+)