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)

Cash Out

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