11.17.20

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

2 Rounds

30-45 Seconds Each:

Single Unders

Active Samson

Lateral Squats youtu.be/yWp4S8VOF0Q

Inchworm to Push-up

Air Squats

MOBILITY:

1:00 Overhead Stretch on Wall youtu.be/r5EAYPqCd_E

1:00 Barbell Ankle Stretch youtube.com/watch?v=VSqAZzdB-UA

Burgener with PVC

Power Snatch

Build to a heavy Power Snatch in 10:00

Primer (No Measure)

10 Scap Pull-ups youtu.be/ORkwXCf7fko

10 Kip Swings

5 Knees to Chest

5 Toes to Bar

5:00 Double Under practice

Little Foot (AMRAP – Rounds and Reps)

AMRAP 12:

25 Double Unders

9 Toes to Bar

25 Double Unders

9 Hang power Snatches (95/65)

Cashout (No Measure)

4x200m Farmers Carry with Kettlebell

Rest as needed between sets (use a weight you can do 200m unbroken)

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