1.13.21

CrossFit Texarkana – CrossFit

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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

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