CrossFit Texarkana – CrossFit
Warm-up
30 Seconds
PVC Pass Throughs
Push-up to Down Dog
Plank Hold (On Hands)
PVC Hang Power Snatches
Push-up to Down Dog
Alternating Bird Dogs
PVC Power Snatches
Push-up to Down Dog
Shoulder Taps
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Primer
Easy pace
3 Scap pulls
3 Push-ups
3 High Hang Power Snatches with Barbell
Moderate Pace
3 Strict Pull-ups
3 Push-ups
3 Hang Power Snatches at light weight
FAST
3 Kipping Pull-ups
3 Push-ups
3 Power Snatches at WOD weight
High Noon (AMRAP – Rounds and Reps)
AMRAP 12:
12 Power Snatches 75/55
12 Push-ups
12 Pull-ups
Rx+ 95/65, C2Bs
Cash Out
Tabata Hollow Body