CrossFit Texarkana – CrossFit
4-13-16 (No Measure)
100 double unders
gymnastics bear crawl
spiderman crawl
samson
over under
high knees
butt kicks
carioca
Gymnastics EMOM (No Measure)
12 min EMOM
1-HSPU
2- Hollow Rock
3- HS walk or hold
4- rest
scale appropraitely however make each move as difficult as possible
If you can only do 1 HSPU per round then do it
This is the time to practice moves like this.
Maybe even just learn to lower to the tripod position on the wall
Row, Push, and Snatch (Time)
For time:
1000m row buy in
then 3 rounds
15 Hand release push-ups
15 hang snatch 75/55
RX+HSPU
115/75 hang snatch
Cash Out
tabata sit-ups
lowest round is your score
extra comp work(clean and jerk 4-13-16) (Weight)
3-pos. cleand and jerk
10 min EMOM work up as needed