03/09/21

CrossFit Texarkana – CrossFit

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Warm-up

3-5 min Foam Roll.

3 Lot Trips

Mat Trips

Sampson stretch

Gymnastic Bear crawl

Spiderman with Reach

Over and Under

Knee Pulls

Ankle Pulls

High knees

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.

Gymnastic Skill

Work on these movements or variations for 10 min

2 rounds

6 hip taps

4 lunges

Then

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 lunges

4 wall walks or 2 minutes of handstand walks or 1 min handstand holds

4 pull ups ( or bar muscle ups)

4 lunges

2 wall walks or 2 minutes of handstand walks or 1 min handstand holds

Metcon (Time)

21-15-9 reps, for time of:

Burpees

Pull-ups

RX+ 12-9-6 Bar Muscle ups)

Run, 400m

Cash Out

800m row or walk at conversation pace. or 60 cal bike.

Then Shoulder mobility( Coaches Choice)

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