Snowball

CrossFit Texarkana – CrossFit

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Deadlift Warm Up (No Measure)

3-5min Foam Roll

2 min Run, Row, Bike, or Jump Rope. Or any combination.

5 Cat Cow

Wrist Stretch

10 Alt. Bird Dog

10 Alt. Dead Bugs

10 Glute Bridges

2 Rounds

5 Hip Hinge with PVC

5 Slam Balls

5 Slam Ball Cleans ( Med Ball Cleans)

25′ Bear Crawl.

With Barbell

10 RDL

10 Bent over row ( no rounding of the back)

5 Elbow Rotations(each side)

5 Front Squats

5 Thrusters

5 Deadlifts ( Whatever type is in the Strength or WOD )at 40% of 1 Rep Max

W: Deadlift (10,10,10)

Add total weight used per set. ex 135, 185,205=525

20 burpee penalty for each rep missed.

Metcon (Time)

“Snowball”

30/20 Calorie bike buy-in

Then

3 rounds for time of:

Suite case carry 100m 50/35

Bear Crawl, 100 ft

Row, 500/350 m

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