CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

2 Lot Trips or 4x30ft Mat Trips

30 Seconds at Each:

Active Spidermans

Samson Stretch

Inchworm to Push-ups

2 Lot Trips or 4x30ft Mat Trips

Mountain Climbers

PVC Pass Throughs

PVC Overhead Squats

PVC Sotts Press

Snatch Warm Up:

5 RDL with Snatch Grip

5 Muscle Snatches

5 Snatch Balance working to just above parallel

10:00 Power Snatch Lesson and Building to WOD weight

Rush Hour (5 Rounds for time)

On the 4:00 x 5 Rounds:

20/15 Calorie Assault Bike(200m Run for Bike)

10 Lateral Barbell Burpees

5 Power Snatches (135/95)

*score slowest round

Cashout (No Measure)



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