CrossFit Texarkana – CrossFit

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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.