CrossFit Texarkana – CrossFit
Warm Up *Snatch (No Measure)
500m Row
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)
3 Rounds
Row/Bike/Ski: 50s light, 10s fast
10 Russian KB Swings
8 Situps
6 PVC Overhead Squats
Overhead Squat (10 minutes to build to a heavy single )
7.30.18 (AMRAP – Rounds and Reps)
12 Minute Partner AMRAP
20 Alternating Dumbbell Snatches 50/35
50ft Overhead Dumbbell carry (switch arms every 25ft)
*partners alternate each round. Every 5 ft carry is a rep
Cash Out
Gymnastic Bodies Shoulder Routine