Return to Sender

CrossFit Texarkana – CrossFit

View Public Whiteboard

Warm-up

3-5 Foam Roll

Row 300m Row

With PVC

5 pass throughs

5 hip hinges

5 wrap arounds ( each direction)

Burgener Warm up

Barbell Warmup (No Measure)

With Barbell

5 Single Leg or staggered RDL

5 Hang Snatch High Pulls

5 Hang Muscle Snatch

5 BTN Snatch grip Push Press (Working Lower to just above parallel.

5 Hang Power Snatch

Hang Power Snatch (2,2,2,2,2,)

Build to a heavy double.

Don’t Drop the bar between rep.

Metcon (Time)

30-20-10 reps, for time of:

Row Calories

Hang Power Snatch, pick load

AbMat Sit-up

Posted in WOD