Flip it!

CrossFit Texarkana – CrossFit

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Warm up

3-5 Foam Roll

300m Row

30 SU

20 SU Right Leg

20 SU Left Leg

30 Run in place Jump Rope

Mat Trips:

Sampson Stretch

SpiderMan With Reach

Gymnastics Bear Crawl

Knee pulls

Ankle Pulls

High Knee Skipping.

Barbell Warmup (No Measure)

With Barbell

5 Single Leg or staggered RDL

5 Hang Snatch High Pulls

5 Hang Muscle Snatch

5 BTN Snatch grip Push Press (Working Lower to just above parallel.

5 Hang Power Snatch

Power Snatch (5×2)

Work up to a heavy double, not a max.

Briefly reset after each rep.

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

500m Row

400M Run
Count full rounds and each 100m for rep

Cash Out

3 Rounds rest as needed between rounds.

12-15 GHD SIt-Ups

Into Handstand Hold For 10-15 breaths ( Deep In through the nose out through the mouth, Staying tight on the exhale.

Modify with Ab-Mat sit ups.

Feet on Box

or plank hold

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