Blog Post

7.9.19

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 Row

3 Spiderman and Reaches each side

5 Scap Pull

4 Oil Pumper + Warrior Squat

3 Hand Walk-Outs with pushup

Then

30s Row

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

10 mins

Handstand Walk Practice

HSW, HSPU, Handstand Hold, bear crawl, box laps, down dog to pushup, seated db presses, shoulder taps, etc

Sixpence Run the Richer (Time)

4 Rounds:

200 Meter Run

10 Chest to Bar Pull-ups

200 Meter Run

10 Dumbbell Snatches 50/35

Sixpence Run the Richer scaled (Time)

4 Rounds:

200 Meter Run

10 Jumping Chest to Bar Pull-ups

200 Meter Run

10 Dumbbell Snatches 35/25