CrossFit Texarkana – CrossFit
CrossFit Warm Up * mat trips (No Measure)
2 Minute Row/Run/Bike/Ski
Spiderman
Samson
Gymnastic Bear Crawl
Soldier Kicks
Over-Under
High Knee
Butt Kickers
Carioca
Warm Up *Snatch (No Measure)
2min Row/Run/Bike/Ski
Then with PVC
10 Pass-Throughs
5 Clockwise Rotations
5 Counter Clockwise Rotations
Then 30sec holds each:
Swords, Staff, Pull-Overs, Squatting Warrior
1.12.18 Functional Fitness & High Performance (AMRAP – Reps)
3 Rounds
Mins 0-2: 24 Alternating DB Snatches 25/15
Mins 2-4: 15 Step-Ups 24/20
Min 4-5: Max Box Dips (legs straight, heels on floor)
Min 5-6: Rest
Rx+ DB Snatches 35/25, Box Jumps, Ring Dips
Only Dips count for score
1.12.18 Competitor (AMRAP – Reps)
3 Rounds
Mins 0-2: 24 Alternating DB Snatches 50/35
Mins 2-4: 30 Wallballs 20/14
Min 4-5: Max Bar MUs
Min 5-6: Rest
Cash Out
3 sets
10 Bar Facing Burpees (practice open standards. Minimize steps for each rep)
3-7 Unbroken T2B