CrossFit Texarkana – CrossFit
Warm-up
30 Seconds
Single Unders
PVC Pass Throughs
Sit-ups
Single Unders
PVC Lat Stretch
Superman Hold
Single Unders
PVC Overhead Squats
V-Ups with PVC
Hip Hinge Drill
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Hang Snatch (15 minutes to build to a heavy complex )
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch
Warm-up
Primer
10 Double Unders
5 Toes to Bar
3 Hang Power Snatches
3 Overhead Squats
Paw Patrol (AMRAP – Rounds and Reps)
AMRAP 15:
60 Single Unders
10 L-Ups
10 Hang Power Snatches 75/55
10 Overhead Squats 75/55
Rx+ 40 DUs, T2B, 115/85
Cash Out
On the 2:00 x 6 Sets:
50′ Handstand Walk
Sub 1 Minute of Practice if You Don’t Have Handstand Walks