6.29.20

CrossFit Texarkana – CrossFit

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Warm up (No Measure)

1 Round:

0:30 Half Bow Stretch

10 Goodmornings w/ Medicine Ball on Back of Neck

10 Dynamic Superman

10 Dynamic Hollow Body

10 Medicine Ball Strict Press and Reach

10 Squat Jumps to Medicine Ball

5 Pull Ups w/ Kipping Swing (for every pull-up do 4 kipping swings)

10 Medicine Ball Squat Cleans

Primer (No Measure)

Light weight:

2 Bar Muscle Ups

6 Push Presses

8 Deadlifts

12 Wallball Push Press (release the ball)

WOD weight:

2 Bar Muscle Ups

4 Push Presses

6 Deadlifts

8 Wallballs

Laces Out (AMRAP – Rounds and Reps)

AMRAP 18:

6 Bar Muscle-ups

9 Push Presses (135/95)

15 Deadlifts (135/95)

21 Wallballs (20/14)

Cashout (No Measure)

3 Rounds:

0:20 Pigeon Hold

0:20 Twisted Cross Hold

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