CrossFit Texarkana – CrossFit
3-5 min Foam Roll.
3 Lot Trips
Gymnastic Bear crawl
Spiderman with Reach
Over and Under
3 Russian Baby makers
6 Mountain climbers.
30 seconds Bretzel each side
PVC warm up
10 windmills with PVC
30 seconds of walkouts 1 push ups into updog.
Work on these movements or variations for 10 min
6 hip taps
3 wall walks Or 2 minutes of handstand walks, or 1 min handstand holds
4 scap pulls
4 hollow to arch ( on pull up bar)
4 wall walks or 2 minutes of handstand walks or 1 min handstand holds
4 pull ups ( or bar muscle ups)
2 wall walks or 2 minutes of handstand walks or 1 min handstand holds
21-15-9 reps, for time of:
RX+ 12-9-6 Bar Muscle ups)
800m row or walk at conversation pace. or 60 cal bike.
Then Shoulder mobility( Coaches Choice)