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