CrossFit Texarkana – CrossFit
Warm-up
8 Minutes For Quality
200 Meter Row
10 PVC Pass Throughs
10 PVC Overhead Squats
5 PVC Sotts Press
5 PVC Liftoffs
Snatch Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press (Behind the Neck)
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
Hang Power Snatch (15 Minutes to build to a heavy 3 reps)
Warm-up
Primer
10 Air Squats
5 Calorie Row
3 Hang Power Snatches
Castaway (Time)
For Time:
100 Air Squats
50/35 Calorie Row
25 Hang Power Snatches (115/85)
Rx+ 135/95
*15 Minute Time Cap
Cash Out
Strict Gymnastics
Ascending Ladder for 7 Minutes:
1-2-3-4-5….
Strict Handstand Push-up
Strict Ring Dip
Push-up
Rest 3 Minutes
5 Minute Window:
2 Wall Walks
10 Weighted AbMat Sit-Ups