CrossFit Texarkana – CrossFit
Warm-up (No Measure)
Monday Monday Warm up.
3-5 min Foam Roll
With Partner 4 rounds each 30 seconds on 30 seconds off Row. Athlete not on rower does mobility.
3 )Open Half Kneeling
4) Russian Baby Makers
:30 pass throughs
:30 Hip Hing
:30 Seconds alt. Windmill w/ PVC overhead
2:00 minutes work on snatch balance.
Gymnastic MU skill/strength (No Measure)
4×1 min each 40s work 20s rest
MU transition or MU (transition on box or rings)
Strict toe to bar or strict knee raises
L-sit- top of dip (on box or rings)
Complete all four rounds at one station before rotating to the next
Every 1:30 5 Burpees (3) Modification
Break up work as needed both athletes will do burpees.