Anhinga

CrossFit Texarkana – CrossFit

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PU : Warm-up (No Measure)

3-5 Foam Roll

2 Min Run Row, Bike.

:30 Each side

Couch

Pigeon

Open Half Kneeling

OIl Pumpers

Wrist Stretch

5 walk outs

10 PVC pass throughs

:30 Lat stretch with PVC

10 Scapular pulls or shrugs

6 hip taps

10 Kipping swings or ring rows

FS : 531. 3,3,3 (5,3,3,3,3)

60%X5

70%X3

80%X3

90%X3+

Wod Prep

Warm up for Box jumps and Muscle Up and Pull Up

MWG: Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

5 Muscle Ups

10 Box Jump Overs

15 WallBalls
Substitute:

Strict chest to bar pull ups, strict pull ups or some version that’s very difficult.

Cashout Work on double unders and handstand walk (No Measure)

Work on double unders and handstand walks or progression (get with the coach)

3 Rounds:

50 Double Unders

1:00 Max Distance Handstand Walks

Rest as needed between rounds

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