CrossFit Texarkana – CrossFit

View Public Whiteboard

CrossFit Warm Up * mat trips (No Measure)

2 Minute Row/Run/Bike/Ski

Spiderman

Samson

Inchworms

Soldier Kicks

Over-Under

High Knee

Butt Kickers

Carioca

Warm Up *Snatch (No Measure)

3 Lot Trips

Then with PVC

10 Pass-Throughs

5 Clockwise Rotations

5 Counter Clockwise Rotations

Then 30sec holds each:

Swords, Staff, Pull-Overs, Squatting Warrior

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

Mobility

30 seconds Couch Stretch each side

30 seconds Ankle Stretch each side

Warm-up

200m Run

10 Light Overhead Squats

100m Run

8 Light Hang Squat Snatches

100m Run

6 Hang Squat Snatches at WOD weight

Run Wild (Time)

3 Rounds

600m Run

21 Hang Squat Snatches

Scale: 25/15

Rx: 45/35

Rx+ 75/55

Cash Out

4 Rounds

50m Single KB Farmers Carry