CrossFit Texarkana – CrossFit
Warm Up *Cindy (No Measure)
2 minute cardio
2 Rounds
3 Spiderman and Reaches each side
5 Strict Pullups
3 Hand Walk-Outs with pushup
5 Pause Wall Squats
Then 2 Rounds
5 Pullups
10 Pushups
15 Air Squats
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Cindy Lou Who (AMRAP – Rounds and Reps)
AMRAP in 18 Minutes
21/15 Calorie Bike
3 Rounds of Cindy:
5 Pullups
10 Pushups
15 Air Squats
10 Power Snatches 80/65
Rx+ 115/80
Snatch weight should be something the athlete can cycle for 15 unbroken reps. Stagger start times for bike availability.