CrossFit Texarkana – CrossFit
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)
Tabata:
L-sits