CrossFit Texarkana – CrossFit

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Snatch/Wallball WU (No Measure)

3-5min Mobility Foam Roll/ Lacrosse Ball/ Band Work

2:00 Row Easy Pace

0:30 Alternating Reverse Lunges

0:30 Push Up to Down Dog

0:30 Slow Air Squats

0:30 Active Spiderman

*athletes should be able to hold a 2:30 pace or faster- if not, athletes should scale to 800 Meters]*

0:15 Med Ball Squats

0:15 Med Ball Thrusters

5 Wall Balls

**PVC **

0:15 PVC Pass Through

0:15 PVC Around The World (clockwise)

0:15 PVC Around The Wo

Snatch Complex (1,1,1,1,1 )

2 Muscle Snatch + 2 Tall Snatch (Full or Power) x 5 Working Sets
Build from last week.


30 Power Snatches (95/65)

2,000 /1500Meter Row

60 Wall Balls 20/14

RX+ 135/95

100 Wall Balls 20/14
Partition However You’d Like

Athletes should aim to finish between **20-25 Minutes.**

Cashout (No Measure)

Aerobic Pace:

800m Run

1:1 Rest

400m Run

1:1 Rest

800m Run

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