Sunday CrossFit

CrossFit Texarkana – CrossFit

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Warmup (No Measure)

10:00 AMRAP (3-4 Round Goal)

500m Bike

8 DxKB Russian Swings (Light to Moderate)

6 Rope K2E (Alternating Hand Position)

4 Empty BB Slow Pull Muscle Snatch From Shins

0:20 Gymnastic Style Plank Hold

Strength/Skills (Weight)

Every 2:00 For 20:00 (10 Sets):

Power Snatch x 1 Rep

Start light and build. If the fire’s hot then keep cookin! Lets set some PR’s today!!!

In between sets…

BMU Kipping Drills

L1) 3 BMU Shoulder Swings

L2) 2 BMU Shoulder Swings + 1 Pull Back w/Knee Up

L3) 1 BMU Shoulder Swing + 1 Pull Back w/Knee Up + 1 BMU

Hand Warmer (AMRAP – Rounds and Reps)

Teams of 2

25:00 AMRAP

4 Rope Climbs (Alternate Every Rep)

40 DxKB Cleans (Alternate Every 5 Reps)(35/26)

80 AbMat Situps (Alternate Every 10 Reps)
I realize that we prolly all have the engine to do more reps in a single set, but thats not what im intending to do today. I’m having you intentionally break these up into smaller sets to force you to pay attention not only to a consistent pace but also to the quality of your reps and prolly most important your breathing. This workout should feel really nice and fluid today. Trust the process guys cause there’s a reason for everything!!!

Posted in WOD