Blog Post

12.19.18

CrossFit Texarkana – CrossFit

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CrossFit Warm Up * mat trips (No Measure)

2 Minute Row

Spiderman

10 Air Squats

Samson

8 Situps

Inchworms

6 Pushups

Warm-up

With team

2 Rounds @ light weight & moderate intensity

4 Alternating Dumbbell Snatches

6 Squat Jumps

Bike for 10 seconds

1 Round @ WOD weight and intensity

6 Alternating Dumbbell Snatches

8 Squat Jumps

Bike for 10 seconds

Cotton-Eyed Joe (Time)

Teams of 3

21 total rounds (7 each)

8 Alternating Dumbbell Snatches 35/25

10 Squat Jumps

6/4 Calorie Bike

Rx+ Snatches 50/35

Squat Jumps with medicine ball @chest 20/14

8/6 Cal Bike

Each athlete will complete a full round while the other 2 rest.

Athletes will score their slowest individual round.

30 minute time cap