From The Top

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

Take 10 Minutes to:

2:00 Jog, Bike or Row

Coach Lead Warm up (Spealler style)

PVC Warm up

Bergener

Barbell Warm up

Deadlift (EMOM 9 8 7 6 5 4 )

EMOM X6

0:00-1:00 9 Reps

1:00-2:00 8 Reps

2:00-3:00 7 Reps

3:00-4:00 6 Reps

4:00-5:00 5 Reps

5:00-6:00 4 Reps

Warm up a weight that you can go unbroken.

Wod Prep

From the Top (Time)

For Time:

30 Power Snatches (95/65)

25 Overhead Squats (95/65)

20 Squat Snatches (95/65)

On the Minute: 5 Toes to Bar

*Time Cap 15:00

Cash Out

2 Rounds

2 Minute or accumulate 2 min plank

1 Minute couch stretch. ( each side)

1 Minute pigeon.

1 Minute child pose.

Wrist stretches https://youtu.be/Joz3Z0XROFc

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