CrossFit Texarkana – CrossFit
Warm-up
30 Seconds @each
Hollow Hold
PVC Pass Throughs
Inchworm to Push-up
Mountain Climbers
Superman Hold
PVC Pass Throughs
Inchworm to Push-up
Mountain Climbers
PVC V-Ups
PVC Pass Throughs
Inchworm to Push-up
Mountain Climbers
MOBILITY
Couch Stretch: 90 Seconds Each Side
5 Kip Swings
3 Knees to Chest
3 Toes to Bar
3 Pausing High Hang Power Cleans with 3 count pause in the hang position
5 Hang Power Cleans with a 3 count pause in the receiving position
5 Pausing Push Jerks with a 3 count pause in the receiving position
3 Push Jerks with a 3 count hold overhead
Primer
2 Rounds
3 Hang Power Cleans
3 Lateral Barbell Burpees
3 Push Jerks
3 Toes to Bar
*Performed with Lighter Weight*
1 Round
3 Hang Power Cleans
3 Lateral Barbell Burpees
3 Push Jerks
3 Toes to Bar
*Performed with Workout Weight*
Gut Feeling (AMRAP – Rounds and Reps)
AMRAP 16:
12 Hang Power Cleans 115/85
21 Lateral Barbell Burpees
12 Push Jerks 115/85
21 Toes to Bar
Rx+ 155/105
Gut Feeling Scaled (AMRAP – Rounds and Reps)
AMRAP 16:
12 Hang Power Cleans 75/55
21 Burpees
12 Push Jerks 75/55
21 knees to Chest
Rx+ 95/65
Cash Out
3 Giant Sets:
100′ Single Dumbbell Overhead Walking Lunge (50′ Each Arm)
25 Hip Extensions
12 Single Dumbbell Alternating Box Step-ups (24/20)
Rest 2 Minutes Between Sets