CrossFit Texarkana – CrossFit
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
Warm Up *Cindy (No Measure)
2 min light bike
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
3 Position Clean (7×1)
Mid-thigh, knee, floor
50%, 55%, 60%, 65%, 3@70%
1.3.18 Functional Fitness (Time)
3 Rounds
15 Ring Rows or Racked Barbell Pulls
12 Lateral Burpees Over Bar
9 Front Squats 75/55
1.3.18 High Perfromance & Competitor (Time)
3 Rounds
15 Pullups
12 Lateral Burpees Over Bar
9 Front Squats 95/65
Rx+ CTBs, 115/80
Cash Out
Tabata Hollow Body
Tabata Plank