Blog Post

10.26.17

CrossFit Texarkana – CrossFit

Warm-up

ROMWOD

Warm Up *Snatch (No Measure)

300m Row

Then with PVC

10 Pass-Throughs

5 Clockwise Rotations

5 Counter Clockwise Rotations

Then 30sec holds each:

Swords, Staff, Pull-Overs, Squatting Warrior

CrossFit Warm Up * mat trips (No Measure)

300m Row

Spiderman

Samson

Gymnastic Bear Crawl

Over-Under

High Knee

Butt Kickers

Carioca

Double Push (AMRAP – Reps)

8 min AMRAP

3 Hand release push-ups

30 double unders

6 HRPU

30 DUs

9 HRPU

30 DUs

add 3 HRPU per round

RX+ HSPU

Cash Out

2k Row

3 position snatch (1 set at each percentage: 50%, 60%, 70%, 75%, 80%)

1 high hang snatch + 1 low hang snatch + 1 full snatch