Jack Rabbit

CrossFit Texarkana – CrossFit

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General Warm up (No Measure)

3-5 Min foam roll

2 min Cardio.. Run, Row, Bike, single unders, jumping Jacks, or combination of movements.

Warm Up *Snatch (No Measure)

2 minute cardio

Then with PVC

10 Pass-Throughs

5 Clockwise Rotations

5 Counter Clockwise Rotations

Then 30sec holds each:

Swords, Staff, Pull-Overs, Squatting Warrior

Snatch Work (Weight)

2 Rounds

3 Position Snatch

Then

2 rounds

2 Position Snatch

Build in weight but not over 75% of max.

Rope Climb Instruction

WG: “Jack Rabbit” (Time)

2 Rounds

3 Squat Snatches 115/75

2 Rope Climbs

100m run

3 OHS 115/75

2 Rope Climbs

100m run

3 Power Snatches 115/75

2 Rope Climbs

100m run

Rest 2 minutes Between rounds

Gymnastics/Core Cashout (No Measure)

3 Rounds For Quality:

GHD Hollow Hold x 0:20-30

Parallette Shoot-through x 10 Reps

GHD Hip Ext Hold x 0:20-30

Rest 1-2:00 in between rounds.

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