CrossFit Texarkana – CrossFit
Warm Up *Snatch (No Measure)
2min Row/Run/Bike/Ski
Then with PVC
10 Pass-Throughs
5 Clockwise Rotations
5 Counter Clockwise Rotations
Then 30sec holds each:
Swords, Staff, Pull-Overs, Squatting Warrior
Warm Up *Jumps (No Measure)
Row/Bike/Ski: 50s casual, 10s fast (increase intensity each round)
3 Rounds
10 Barbell Single leg RDLs
8 Knee Ups
6 Medball Front Squats
4 Hang Muscle Cleans
Gymnastics skill HSPU (No Measure)
6 Rounds
20s work 20s rest
Handstand Hold (freestanding if possible)
Rest 2min
EMOMx4
6 Dips
Rest 2 mins
2mins max HSPUs
Gymnastics skill HSPU (No Measure)
6 Rounds
20s work 20s rest
Handstand Hold (freestanding if possible)
Rest 2min
EMOMx4
6 Dips
Rest 2 mins
2mins max HSPUs
2.7.18 Functional Fitness (Time)
For Time:
50 Wallballs 14/10, 9/8 ft target
50 Hang DB or KB Snatches 25/15
*alt Snatches as needed
2.7.18 High Performance (Time)
50 WallBalls 20/10, 9’
50 DB Snatches 35/25
*alt Snatches as needed
2.7.18 Competitor (Time)
50 WBs 20/14
50 DB Snatches 50/35
*alt DBs as needed