9.3.19

CrossFit Texarkana – CrossFit

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Warm-up

1 Minute at each:

Easy Row

Active Spidermans + Hamstring Stretch

Walking Lunges Around Rowers (No Weight)

Moderate Row

Active Samson + Air Squat

Single Arm Dumbbell Farmers Carry Around Rowers (30 Seconds Each Arm)

Faster Row

Active Divebombers Click Here

Single Arm Dummbbell Overhead Carry Around Rowers (30 Seconds Each Arm)

Pigeon Pose on Box: 1 Minute Each Side

Child’s Pose on Box: 1 Minute

Work up to WOD weight

Bigger Bird (AMRAP – Rounds and Reps)

AMRAP 18:

20 Dumbbell Snatches 35/25

20/15 Calorie Row

20 Dumbbell Box Step-Ups 24/20

20 Jumping Pull-ups

Rx+ 50/35, Pull-ups

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