CrossFit Texarkana – CrossFit
ROMWOD
Warm up
3 Minutes of repeating reps:
5 Pass throughs(with PVC)
5 Slam Balls
4 Burpees
4 Alternating Windmills
Then:
Group Begerner Warm-up
Snatch skill
Metcon (Time)
JT’s Revenge
30 Snatches 95/65
EMOM 3 Burpees .
Start with Burpees
8 Min Cap
Recovery WOD (No Measure)
3 Min Row (conversational pace)
10 Hip Hinges with PVC
3 Min Bike (conversational pace)
10 Overhead Squats with PVC
3 min Jog or 500m
1 min Bird Dog
3 min row