Blog Post

4.12.19

CrossFit Texarkana – CrossFit

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Warm Up *Snatch (No Measure)

2 minute cardio

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 *Cindy (No Measure)

2 Rounds

1 minute Bike

3 Spiderman and Reaches each side

5 Scap Pulls

3 Hand Walk-Outs with pushup

5 Oil Pumper + Warrior Squat

Then

30s Bike

5 Kip Swings

5 Pushups with a 3 count Plank hold

5 Quality Step-ups each side

5 Kipping Pullups

10 Pushups

15 Air Squats

Gymnastics

5 Strict Pull-ups EMOMX10

*Scale with a Racked Barbell

Keep torso as vertical as possible throughout reps

Eerily Familiar Functional Fitness (AMRAP – Reps)

AMRAP in 12 minutes

2-4-6-8-10-12-etc

Alternating Dumbbell/Kettle Bell Snatches 25/15

6 Step-ups after each set 24/20

Rx+ 35/25

Eerily Familiar High Performance (AMRAP – Reps)

AMRAP in 12 minutes

2-4-6-8-10-12-etc

Alternating Dumbbell Snatches 35/25

5 Box Jumps after Each Set 24/20

Rx+ 50/35, 30/24