Find Your Center

CrossFit Texarkana – CrossFit

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Warm Up

3-5 minute foam roll

200m walk

200m run

10 leg swings front to back

10 leg swings side to side

10 ankle rotations clockwise and counterclockwise

5 scapular rotations

5 kipping swings

10 box jumps and step down

Burgener

Power Snatch (E2MOMx5)

2 power snatches every 2 minutes

Build to a heavy 2

Drop and reset for each rep

Metcon (AMRAP – Reps)

Find Your Center

AMRAP 4 minutes

200m Run

30 Alt Dumbbell Snatches

10 Box Jumps 20/24

Max Pull-ups

Rest 2 minutes

AMRAP 4 minutes

200m Run

20 Alt DB Snatches

10 Box Jumps

Max Toes-to-Bars

Rest 2 minutes

AMRAP 4 minutes

200m Run

10 Alt DB Snatches

10 Box Jumps

Max Chest-to-Bars

Rx 35/25

Rx+ 50/35

Posted in WOD