2.12.21

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

Mobility:

0:40 Wall Twist (each side) https://youtu.be/UwQq3bBwH6o

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

0:30 at each movement:

Easy Single Unders

PVC Pass Throughs

Hollow Hold

Quick Single Unders

PVC Overhead Squats

Arch Hold

High Single Unders

PVC Sotts Press

Straight Leg Sit-ups

Overhead Squat Biased Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Power Snatch

Build to a heavy single

One too Many (AMRAP – Rounds)

AMRAP 10:

50 Double Unders

10 Power Snatches (95/65)

21 Toes to Bar

50 Double Unders

10 Power Snatches (95/65)

15 Chest to Bar Pull-ups

50 Double Unders

10 Power Snatches (95/65)

9 Strict Pull-ups

Cashout (No Measure)

1-3 Sets:

400-800 Meter Run

25′ Handstand Walk or 0:30 Handstand Hold

1-5 Rope Climbs

25′ Handstand Walk or 0:30 Handstand Hold

*Rest as needed between sets

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