13 Mix up

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

3-5 Minute Roll/ Lacrosse ball Mobility

250m row or 3 lot trips

20-30 single unders

20-30 Left foot single unders

20-30 Right foot single unders

:30 Seconds ( Each side)

Couch

Pigeon

4 Inchworm to Plank to Down Dog

4 Spiderman

4 Step down/Step up Burpees

4 Walkouts

1 Round

30 Seconds of each. ( Rest as Needed)

1 Superman Hold and Release

2. Hollow Body Hold and Release

3. Table Top

4. Scap pulls

5. Hip Taps or alternating arm hangs

2 Rounds of Cindy

Front Squat 5 3 1 (5,5,5+)

5@ light weight

65% X5

75%X5

85%X5 +

Wod Prep

Take a few minutes to prepare for the WOD and practice pull ups, muscle ups, double unders.

MWG: Metcon (AMRAP – Rounds and Reps)

“13 Mix Up”

12 min AMRAP

15 Wall Balls

20 DU

10 Chest to Bar Pull ups

RX+ 5 Ring Muscle Ups

Cashout Plank/ Good Mornings (No Measure)

2-4 Rounds:

10 Good Mornings (With band or barbell)

1 min Plank Hold

Rest as needed between rounds

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