CrossFit Texarkana – CrossFit
Warm Up (No Measure)
1 Round:
300m Easy Jog
0:30 Frog Pose
0:30 Pigeon Pose
0:30 Single Leg Glute Bridges
0:30 Prone Frog Pumps
0:30 Child Pose Back Extensions w/ Medball https://youtu.be/1mNcYZ8Povk
1:00 Medball Single Leg Deadlifts (0:30R/0:30L)
0:30 Medball Front Squats
0:30 Medball Thrusters
Front Squat Complex
Build to a Heavy Complex:
1 Pausing Front Squat (2 Seconds)
1 Front Squat
Start at 65% of 3RM
Dodgeball (Time)
For Time
10 Rounds:
15 Wallballs (20/14)
200 Meter Run
Cashout (No Measure)
1 Round:
6 Sets of 2
Pause 0:02 at Knee Level
Pause 0:02 in Bottom Of Overhead Squat
All Percentages of 1RM Squat Snatch:
Set 1: 50%
Set 2: 53%
Set 3: 56%
Set 4: 59%
Set 5: 62%
Set 6: 65%
*Rest as Needed Between Sets