11.12.19

CrossFit Texarkana – CrossFit

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Warm-up

High Knee Karaoke

Over the Hurdle

Knee Pulls

Cradle Stretch

Samson

Lunge & Twist (Over Front Leg)

Soldier Kicks

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Fast Feet

10 Shuttle Jogs

With Lighter Weight:

6 Alternating Dumbbell Power Snatches

6 Alternating Dumbbell Muscle Snatches

With Workout Weight:

4 Alternating Dumbbell Power Snatches

4 Alternating Dumbbell Muscle Snatches

Primer

1 Round

4 Alternating Dumbbell Snatches (50/35)

4 Lateral Burpees Over Dumbbell

4 x 30 feet Shuttle Run

Piggy Back (Time)

Teams of 2

12 Rounds For Time:

12 Alternating Dumbbell or kettle bell Snatches 35/25

12 Burpees

12 x 30 feet Shuttle Run

*Switch After Fully Completed Rounds (6 Each)

rx+ 50/35 db, lateral burpees over db

*30min Cap

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