Sleigh Ride

CrossFit Texarkana – CrossFit

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General Warm up (No Measure)

5 minutes mobility.

2 min Cardio.. Run, Row, Bike, single unders, jumping Jacks, or combination of movements.

Mat trips

Sampson

Spiderman

Gymnastic Bear Crawl

Regular Bear Crawl

Over Under

Inch Worm to pushup

Snatch Warm up (No Measure)

250m row

PVC warm up

Pass throughs

Around the world

Lat stretch

Burgener

With Bar

Rd 1

Snatch High pull (from middle of shin)

Muscle Snatch (from middle of shin)

Pressing Snatch Balance

Rd 2

Snatch High Pull (from of middle shin)

High Hang Power Snatch

Snatch Balance

Snatch Complex

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

Wod Prep

Doubel under warm up and practice

WMG: Metcon (Time)

“Sleigh Ride”

5 rounds for time of:

30 Double Unders

20 Push-ups

10 Power Snatches, 75/55 lbs

RX+ 95

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