Paper Tiger

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

1 Round:

1 Lot Trip

10 Pass Throughs

0:20 Sword w/ PVC

0:20 Staff w/ PVC

5 Wrap around ( Each Direction)

5 Windmills each side.

0:30 Open Book Stretch

Half Split Pose

10 plank shoulder taps

With Barbell:

5 Bent over rows

5 Muscle Cleans

5 Elbow Rotations w/ Empty Barbell

5 strict press with a 2 second lockout

5 Hang Clean and Jerks w/ Empty Barbell

Gymnastics HSPU, HSW Practice (No Measure)

10 Min to work on HSPU, HSW

Cashout (No Measure)

3 Rounds

Accumulate 30 Second Hanging L Sit

60m KB Waiter Carry ( switch arms at 30m) Use a weight that will allow you can maintain good form.

Rest as needed between Rounds.

Metcon (AMRAP – Reps)

Paper Tiger

10 Min AMRAP

15 Calorie Row

12 Shoulder-to-Overheads, (95/65

9 Box Jump Overs, 24/20 in

Rx +115/75 lbs

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