CrossFit Texarkana – CrossFit
Warm-up
45 Seconds
Easy Bike
PVC Strict Press & Reach
PVC Straight Leg Swings (15 Seconds Each Side)
Moderate Bike
PVC Sotts Press
PVC Pass Throughs
Faster Bike
PVC Lift Offs
PVC Lat Stretch
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Snatch Grip Push Press
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
Power Snatch (3 Position Snatch: Every 3 minutes x5 )
Complex to be done Unbroken. no dropping the bar, no pausing at the floor to reset
Power Wheels (AMRAP – Rounds and Reps)
3x AMRAP 3:
12/9 Calorie Row
4 Power Snatches 95/65
Rest 3 Minutes
Rx+ 135/95