8.26.20

CrossFit Texarkana – CrossFit

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Warm Up (No Measure)

1 Round:

3 Lot Trips

0:30 Sword w/ PVC

0:30 Staff w/ PVC

0:45 Saddle Legs

0:45 Frog Pose

12 Prone Frog Pumps

12 Samson Lunge

12 Dynamic Scorpion

12 Half Kneeling Dorsiflexion w/ PVC

0:30 Air Squat Hold

Primer:

1-2 Rounds:

5 Medicine Ball Front Squats

5 Medicine Ball Thursters

5 Medicine Ball Deadlifts

5 Medicine Ball Push Press

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Cashout (No Measure)

1-2 Rounds:

500m Row

1:00 Couch Stretch on Wall https://youtu.be/M12e-NCXo8o

0:30 Child Pose w/ Shoulder Thread

or

ROMWOD

Posted in WOD