Gym Dandy

CrossFit Texarkana – CrossFit

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warm up

3-5 min Foam Roll

2 Minute Run, Row or Bike.

Sampson

Spiderman

Gymnastic Bear Crawl

Over and Under

Burpee Broad Jumps

Duck Walk

Crab Walk (keep hips high)

5-7 minutes work at easy pace

Stride with torso rotation 2 each side

5 step ups

Stride with torso rotation 2 each side 5 Box jumps

5 Wall walks (or shoulder taps )

5 Ab Mat Sit ups

Gym Daddy (AMRAP – Rounds and Reps)

7 Min Time cap

10-1

Squats

Ab Mat Sit ups

Hand Release Push ups

Rest 2 minutes

7 Minutes to do 10-1

10 Burpee Box Jumps

Between each set

10M Handstand walk( or 2 wall walks)

Last Done on 4/02/2021

Cash Out

10min run, row or bike at a RPE of 4.

0 – Nothing at all

1 – Very light, rest

2 – 50% effort, fairly light, gentle walking

3 – Moderate

4 – 70 % effort, somewhat hard, steady pace

5 – 80% effort, hard

6

7 – 90% effort, very hard

8

9 – 100% effort, very, very hard

10 – exhaustion

Posted in WOD