15.3

CrossFit Texarkana – CrossFit

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General Warm Up

3-5 min Foam Roll

30 Seconds each side.

Couch Stretch

Pigeon

Single Leg Glute Bridges

20 Jumping Jacks

30 Second Child’s Pose

30 Seconds each side of Thread the Needle.

10 Burpees.

10 Med Ball Cleans

5 Min of Muscle up Progressions.

30 Single Unders Both feet, Left Foot, Right Foot.

3 min of Double Under Practice.

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders
For Muscle Ups

Substitute

7 Strict pull ups ( Or Difficult Ring Rows)

7 Ring Dips ( Or Scaled Ring Dips)

Cashout Run (Time)

800m run

Rest 1:1

400m run

1:1 rest

800m run

Posted in WOD