CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

2 Rounds:

16 Forward Straddle Jump with Jump Rope

8 Single Leg Bridge

8 Get-up Post to High Pelvis Bridge Isolations

8 Deadlift Single Leg Single Arm with One KB

8 Clean and Squat Single Arm Bottoms Up From Symmetrical Stance with One KB

16 Overhead March Single Arm with One KB


2-3 Rounds

Build Clean and Jerk

20 Double Unders

3 Wall Balls

Ceiling Fan (Time)

For Time (15 Minute Cap):

21 Clean and Jerks (155/105)

100 Double Unders

21 Clean and Jerks (155/105)

On the Minute 7 Wallballs (20/14)

*Scale appropriately

Cashout (No Measure)

3-4 Sets

0:30 each side Brettzel 2.0

Crocodile Breathing (inhale 0:03,brief 0:01,exhale 0:05,pause 0:03)

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