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