Red Handed

CrossFit Texarkana – CrossFit

View Public Whiteboard

Warm Up (No Measure)

3-5:00 Foam Roll/ Lacrosse Ball

2:00 Row

0:30 Couch stretch (per side)

0:30 Pigeon stretch (per side)

10 Scorpions

5 Inchworm to Push up to Down dog

10 Samson reach and twist

10 Spiderman and reach

10 Knee Pulls

10 Ankle Pulls

12 PVC Pass throughs

6 PVC Clockwise/ 6 Counter Clockwise rotations

0:20 Sword/Staff (each arm)

0:30 PVC Forearm Stretch

Bergner Warm Up w/ PVC pipe

10 Scap shrugs

3-5 Strict Pullups or Ring rows

2 Burpees

4 Kipping Pull-ups

4 Burpees

Snatch Complex

1 Muscle Snatch + 1 Tall Snatch (catch in power position just above parallel ) +1 Power Snatch x 5 Working Sets

Red Handed (AMRAP – Rounds and Reps)

AMRAP 9:

3 Hang Power Snatches (65/45)

3 Burpee Pull-ups

6 Hang Power Snatches

6 Burpee Pull-ups

9 Hang Power Snatches

9 Burpee Pull-ups

…..

[Add 3 Reps Per Round]

*Score rounds and reps

Cashout (No Measure)

2-4 Rounds:

300m Run or 600m Bike

10-20 Quadruped Glute Kickbacks (may use a DB) (per leg) https://youtu.be/LbVtRvxHMOg

Rest 1:30 between rounds

Posted in WOD