CrossFit Texarkana – CrossFit
Warm-up (No Measure)
60 Calorie Partner Row (Switch Every 10)
10 Scap Shrugs w/0:02 Pause
10 3-Way Lunges Per Leg
10 Scap Push-Ups
10 Lateral Box Step-Ups (0:05 Up/0:05 Down)
Max Standing Vertical Jump Test (Distance)
Everyone gets 3 attempts. Score highest jump. You will do this with a partner so you can mark each other’s jumps on the wall.
Weighted Strict Pull-Ups (Weight)
10:00 to work up to a heavy set of 3, or the lightest band resistance possible. Technique will be discussed prior to doing the exercise.
High Hang Power Snatch
15:00 to work up to a heavy double.
3 Single Leg Bounds Each Leg Between Attempts.
Looking for a Perfect 10 in a Motel 6 (Time)
10 Clean & Jerk (95/65)
10 Bar Facing Burpees
10/7 Calorie Bike
10 Back Rack Walking Lunges (95/65)
10/7 Calorie Row
10 Toes To Bar
Partners rotate every 2 movements.