Grace (W)

CrossFit Texarkana – CrossFit

View Public Whiteboard

General Warm Up

Pizza Box Warm UP game.

Mat Trips:

Gymnastics Bear Crawl

Sampson Stretch

Inch worm into 2 push ups

Over and Under

Knee pulls

Foot Pulls

High Knee skipping

Barbell Warm up

Arm Circles

Trunk rotations

Hip circles

Leg swings

Squatting ankle stretch

Russian baby maker


5 Muscle Cleans

5 Elbow rotations front rack

5 Overhead Strict Press

5 Elbow rotations back rack

Tempo Front Squats

3 seconds decent 0 at bottom 2 second accent.

New Weightlifting (5×3 )

Tempo Front Squats

3 02

Add weight each set, but don’t break form.

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Cash Out

Gymnastic Skill

Pull Ups, HSPU



Posted in WOD