CrossFit Texarkana – CrossFit
Warm Up (No Measure)
3-5:00 Foam Rolling
Coach’s Choice
Dumbbell Snatch lesson and practice
Control-Alt-Delete (4 Rounds for time)
On the 5:00 x 4 Rounds:
20 Alternating Dumbbell Snatches (50/35)
40 Air Squats
25/18 Calorie Row (May sub with 20/15 Calorie Bike)
*Score each round time
*Rounds should take less than 4 minutes to complete, allowing for at least 1:00 of rest.
*Choose a weight you can complete snatches in under 1:00
Cashout (No Measure)
1:00 Each Side:
Couch Stretch
Pigeon
Active Straight Leg Raise
Then
5×15 Prone Scapular Shrugs/ Swivel Hips between sets
https://youtu.be/Og0hFV1v31o
https://youtu.be/yyhYDUYJRB8