CrossFit Texarkana – CrossFit
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