CrossFit Texarkana – CrossFit
Warm-up
Foam Roll
30 Singles two feet
30 Singles Left
30 Singles Right
3 Min of DU practice day 10! Get 10 in a row.
If you have DU try to get 20-30 EMOM
5 MIN GROUP WARM-UP COACHES CHOICE
PVC and Burgener Warm-(with PVC )
Bench Press (10,10,10 Find a 10 Rep Heavy)
Wod Prep
Partner up
WOD Explanation and teaching.
Warm up to WOD Snatch Weight and Push Press weight
and Box jumps Warm up ( coaches choice)
Metcon (Time)
Partner WOD
Break up work anyway you choose.
Row, 1000 m
— then —
3 rounds of:
10 Power Snatches, 95/65
10 Box Jump Overs
— then —
200 Double Unders
— then —
3 rounds of:
10 Push Press, 95 lbs/65
10 Box Jump Overs
— then —
Row, 1000 m