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